Wednesday Dec. 15 2010

Warmup/Skills:

  • Mobility
  • 3x through: 5 forward rolls, 30 sec. Frog stand or tripod hold, 30 sec. L-Hang

Lift:

  • 5-3-1 Bench Press

WoD:

Partner Workout

  • 30 seconds Burpees (strict burpees today), immediately followed by 30 seconds Squats.
  • Switch Partners (1 person rests while other goes).
  • Repeat 5 times (total of 10 minutes). Score is total reps.

[youtube]http://www.youtube.com/watch?v=LIVmsIJyj3A&feature=player_embedded[/youtube]

The 4-Hour Bodyby Tim Ferriss

Like or dislike Mr. Ferriss’s previous book The 4-Hour Workweek? Or never read it? Either way his new book is bound to stir up some controversy and interest in CrossFit and other less conventional ideas. The book just came out today and it’s topping bestsellers. In his research he’s spent some time with CrossFit noteworthies Robb Wolf & Brian MacKenzie.