The Information Superhighway

Hey Roguers, I came across a couple cool websites yesterday...

This one is a blog about the Zone, it looks like its run by somone from the original CrossFit. It has recipes, ideas, discussions, etc...

And then I found CrossFit Endurance. Check it out, yo! These workouts are meant to be in addition to regular CrossFit. Its tabata and interval type of stuff, rather than "LSD" endurance. It makes me want to get out there and RUN! Anyone want to do a half-marathon??

Are Your Legs Burning Yet?

5 Rounds of:

10 Back Squat
10 Burpees
10 Gut Busters


Post times to comments!



With a 20 minute time limit...

50 Push Press (75#/45#)

Then 3 rounds of:
50 Box Jumps, 24 inch box
50 Sumo Deadlift High Pull (45#/35#)

50 Push Press (75#/45#)
(taken from http://www.crossfitomaha.blogspot.com on 7.23.08)

Post time (or reps completed in 20 minutes) to comments...
Jay on box jumps...before he added the 4th box!


Pick Your Poison

The ladies and gents are doing different workouts today, since the ladies can't do muscle-ups...

For the guys:
4 Rounds of:
10 Clean & Jerks
10 Muscle Ups

For the ladies:
Sit Ups
Box Jumps (3 boxes)

Post times to comments!
Dani and Nicole on "box" jumps

Matt getting a muscle-up and Meeks with the C&J



20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats
(taken from CrossFit SanDiego on 7.21.08)