Nutrition Lecture Wed's at 6:30 PM Don't forget!!!!!

This is a great way for those of you who feel as if you are not achieving as good of results as you wanted to take the next step and dial in your diet!

Workout for Tomorrow:

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Strength workout for Tomorrow:

Shoulder Press 1-1-1-1-1

Deadlift 20 rep program

Met- Con:

As Many rounds as possible in 10 minutes of:

10 Power Clean  135#

10 Shoulder to Overhead 135#

Immediately after: Max reps Chest to Bar Pull Ups

 

Here we have Robert aka Nipples on the left. Who is on the right???? Can you guess??????

Comments

[CynthiaJ in Sunnyvale]

I'm planning to go to this, to brush up on my Oly lifts since it's been a while since the Cert. Anyone want to come along? (Hint, Hint, Grace!)

"The incredible Sage Burgener will be coming to CrossFit North Santa Cruz, instructing us through a one day Olympic Lift Clinic. This day will be used to develop and polish our Olympic lifts: the clean, jerk and snatch. This is a don't miss if you want to advance your lifts with one of the greatest in the field, no matter what your level: beginner or advanced!

Saturday, 17 October 2009
09:00 - 15:00
CrossFit North Santa Cruz
300 Technology Circle
Scotts Valley, CA
Space is limited, $125 per person."

[Zach]

It's Caro! Hey Jason will you put Pam and I down for the nutrition lecture please? Thanks see ya tomorrow.

[RamonGustav]

I think you have a thorough understanding in this matter. You describe in detail all here.

[Music_master]

I think you are not quite right and you should still studying the matter.

[Antivirus_man]

Merry Christmas! I wish you a lot of gifts and luck in the new year.