ACF 9/30/13

Way to rock those handstand push-ups Lisa!


Workout of the Day

For time:

1 Body weight front Squat
1 bar facing burpee
2 Body weight front Squats
2 bar facing burpees
3 Body weight front Squats
3 bar facing burpees
4 Body weight front Squats
4 bar facing burpees
5 Body weight front Squats
5 bar facing burpees
6 Body weight front Squats
6 bar facing burpees
7 Body weight front Squats
7 bar facing burpees
8 Body weight front Squats
8 bar facing burpees
9 Body weight front Squats
9 bar facing burpees
10 Body weight front Squats
10 bar facing burpees

Does rhabdo exists? Sure! Here is a sure fire recipe to get rhabdo: run with a wet sand soaked dinghy boat overhead at arm’s length for 5 days, sleep less than 3 hours, eat half the caloric intake of a mole, you will get rhabdo for sure. Works every single time!.

Ten Practical Ways to Speed Recovery & Help You Become Superhuman


“There is no such thing as overtraining, only underrecovery.” Unknown


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8 Responses to “ACF 9/30/13”

  1. Em 2013-09-30 at 06:21 #

    Speaking of under-recovery, im gunna call it a rest day after an ambitious and cold day of tough mudder! Had a blast and thanking myself for doing crossfit as my way of training for it. Wasn’t as hard as I thought 🙂 See u guys tomorrow! Happy Monday!

  2. Adam 2013-09-30 at 06:51 #

    The colder it it is, the harder it is to get out of bed! its pretty cold in my house right now and i had to hit the snooze button………

  3. Dan 2013-09-30 at 07:14 #

    You booze, you snooze…

  4. Jason 2013-09-30 at 08:13 #

    Long time listener, first time caller here…

    Two things that surprisingly didn’t make the list

    Sleep and Ice

    I miss you all, and am trying to get this house thing wrapped up. Should be back by this time next year…


    I still have your moving straps… Just saw them this morning in my truck. I’ll drop me off Wednesday.

  5. Jodi 2013-09-30 at 11:24 #

    Tough workout this morning…. Made it to 9.

  6. Tracy 2013-09-30 at 18:53 #

    Yep this one was tough esp after a few weeks off…it’s good to be back 8)!
    Miss the evening crew, hope everyone is well!

  7. FireSteve 2013-09-30 at 20:01 #

    It was fun to complete this one with the 430 crew tonight. This one was tough. 195# got heavy real quick.

  8. marc 2013-09-30 at 20:43 #

    Way to go Jodi! Good job. Great to be back too. Good to see all the friendly faces at 6:30. Nicely done coach Kyle.

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