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Friday, April 16, 2010

Welcome Teri, were so excited to have you here.
Once through for time for teams of 4:
200 Burpees
200 Wallball 20#/14#
200 Pullups
200 Double Unders
4-400m Runs
200 Thrusters 95#/65#

Only 2 people working at any one time. You can split the reps unequally but every person must complete some of the reps for each exercise, you can't have only two people do all the double unders. You must complete all the reps of one exercise before moving on to the next.  For teams of less than four each person is equal to 50 reps.  So for a team of three it would 150 reps of each exercises and 3 400m runs.

This Saturday at 9 a.m. Nate, Russ, Karin and Krissi will be taking part in the Affiliate challenge at The Garage. Come on out to cheer them on and hang out for the afternoon. First workout kicks off at 9 a.m. second workout is at 12 p.m. and then Finals is at 3 p.m. Drinks and festivities afterwards.  Directions can be found here.


  1. Paul-
    the guy from the garage just finally got back to me last night, let me know if you still wanna do it cuz I gotta tell him asap...

  2. Really!? One day before the event? I'm gonna have to say pass at this point.

  3. haha ya I thought it was a bit late in the game, I guess they've just had some people cancel

  4. What a week! 5 days in a row and then after today's doozie I am seriously shot! It was hard to drive when I left this morning. Now I'm at my desk and having trouble lifting the phone. At least my fingertips still work.

    No doubt crossfit is hard but at 34 I'm in the best shape of my life. Thanks to ALL of you that train me, motivate and hit the wods with me at CFSS. What a cool family to be in.

  5. Right on Chad! We're lucky to have ya man!

  6. Vilas - You started on Zone/Paleo yet? Let me know if you have questions on that spreadsheet. Anyone else zone? I have a cool spreadsheet that makes it easy if you want it.

  7. chad...i would love the spreadsheet. my email is kepbird1@bellsouth.net thanks!!

  8. Hi Chad,
    I'm back on Paleo - need to start tracking my food though. This time, I want to be 100% for as long as I can. I'm scared about todays workout - its going to ruin my evening.

  9. Hey Birdie - I sent it to you!

    Vilas - Try to hang with it. I found that combining Paleo QUALITY with Zone PORTIONS has been ideal. I found that I ate too much meat and nuts on paleo alone. Zone makes me eat my veggies and fruit too. I also sub over half of my carb blocks with fat blocks per Robb Wolf rec.

    Good luck with it. Have fun tonight ;-)