Crossfit Devils Lake

http://www.scribd.com/doc/19791402/Shopping-Food

Here it is, enjoy.

Well I have nothing significant to report, a few of the girls showed and actually put up some impressive #'s. Now I wasn't there to supervise so the workout was very straight forward and not too difficult, this coming Sat will be a little more intense :), with a lot of practice on the basics.

For the girls, I have some of Robb Wolf's info on shopping that he supplies to his clients for you next week.

I can't believe you are getting all this for free.

I am on the way out the door for opening day of Grouse/partridge hunting in the great state of ND. Earlier this week my Sara (my wife) decided it was time for her to get on with the whole workout and health thing and she invited several of her friends to come out and workout in the garage, explained to them that I would be able to help all of them along with their goals, and they made a competition out of it. I am the last person in the world to turn down an opp like that, but it is huntin season and I do have priorities. So I have decided to see how dedicated these ladies are and put a dynamic warm up complete with pics/instructions, a few initiation exercises, and a short/easy metcon for the ladies to perform this AM.

I will be posting progress as well as info here for the ladies to read as they continue their journey. Good luck ladies :).

21 squat thruster 95# and pull ups
15 squat cleans 95# and HSPU/or PU
9 push press 95# and Renegade rows 24kg KB
9 squat thruster 95# and pull ups
15 squat cleans 95# and HSPU/or PU
21 push press 95# and Renegade rows 24kg KB

For Time

Some eye opening info on coranary artery disease
Insulin Resistance and Coronary Artery Disease, Must Read!

Well on Easter break in Victoria, MN I made my way back to CrossFit MN for a WOD. Its always enjoyable to be on the other end of what the format is going to be for the day.

Thanks Ryan for the great workout. It was very enjoyable.

Happy Easter

Well one more week left of the Bantam A grind. Playoffs this coming weekend.

Time to get back after this operation.

Here is a good read from Doug Chapman of Hyperfit

http://www.hyperfitusa.com/hyperfit_usa/2009/03/questions.html

Enjoy.

This AM
Only 2 brave souls

Diane
21-15-9

Deadlift 225
HSPU (assisted if need be)

Enjoy

Chris Shugart a writer for T-nation, a great website full of information on training and nutrition, gives his opinion on CrossFit.

It's a pretty good read, and pretty true to the point. Enjoy.