CROSSFIT ASIA

"Nicole"

Complete as many rounds in

20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups

completed for each round

to comments.

Compare to 090130.

Zirah and Chris throwing down on some Pullups!!

Congrats to Chelsee who got her first UNASSISTED
Pull-up this week!!!

A great Article on the Paleo Diet from a health standpoint,

see and you thought we were just making this stuff up!

http://www.proteinpower.com/drmike/saturated-fat/rapid-health-improvements-with-a-paleolithic-diet/

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations

after a minute.The clock does not reset or stop

 between exercises. This is a five-minute round from

which a one-minute break is allowed before repeating.

On call of "rotate", the athletes must move to next

station immediately for best score. One point is given

for each rep, except on the rower where each calorie

is one point.

Add your points and post them to comments.

It's about time to get another Bootcamp started!! In other

words its time to drag you apprehensive friends in here

kicking and screaming!! Contact Vicky for more details!!

Rest Day

Chris and Ryan have become permanent fixtures at CFA

(Chris even comes in to sleep on rest days). We are

looking forward to seeing both of you in competition

mode for the Asia qualifiers in May!!!

10 Rounds for time of:

10 Pull Ups

10 Ring Dips

Post time to comments

 3 of our athletes from NCIS...No not the TV show!

Notice they are all inconspicuously concealing their

identities... It's so they don't have to kill you!

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

BUSTED!!! As if the M&M's weren't bad enough take

 a look in the bag!! WIne and CIGARETTES!!! Is thinking

 maybe we should cut out the nutrition ed. we do during

 the bootcamp seminar, obviously it has no impact ..

We still love ya Viv!!!!!!

Front squat 3-3-3-3-3 reps

REST DAY

So I have seen alot of Sweat angels, but typically

not so "Detailed", Shawn you should be proud, those

are umm I mean that is pretty spectacular!!

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Compare to 080807.

 "Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises

in all rounds.

Compare to 081125.

PVC Plates are very useful for  technique training....

not so much when you load the bar

with 200lbs and drop it from overhead ..LOL

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Post time to comments.

Compare to 070202.

Future Japanese Olympic Hammer Thrower!! Rico

understands how training CrossFit will make her

better in here specialization...Do you??

Rest Day

Our 10AM bootcamp has been kicking some serious ass!

This week they will take on the Heroes, the Girls and

some WOD with a "50" in it!

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell
between the legs above crossed ankles and jettison
the dumbbell after third rep and continue with strict
pull-ups and then the kipping pull-ups. Coming off
the bar or going to ground constitutes termination
of a set.

Post time and number of sets to completion.

Compare to 090108.

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081216.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups,

and squats as needed. Start and

finish with a mile run. If you've got a

twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 090101.

This is all that was left of Mark Merrill after the last time

we did Murph!! Be afraid! Be very afraid!!!

"J.T."

21-15-9 rep rounds of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

AM Boot Camp learning the Med Ball Clean

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Compare to 080809.

BACK SQUATS

3-3-3-3-3

This picture is so bad ass it doesn't need an explanation!!

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Run 5 K

Running has the highest yearly injury rate of any

sport (and its not even a contact sport) Does

your running technique support longetivity

in endurance sport? If not you might want

to think about the running and endurance

sport certification we are hosting in July!!

"Jackie"

1000 Meter Row

50 Thrusters (45lbs Men, 33Lbs Women)

30 Pull Ups

Mom and Daughter going head to head on the C2 rower...Ganbatte!!