Monthly Archives: December 2010

On Warped Beauty Standards and Embracing Buff – BlogHer “The First Ten Pounds” by CrossFit Epiphany (WA). Post thoughts to comments. REST DAY [...]

FINALLY.  New T-Shirts are available.  You can click here to order! You can pick between Men’s T-Shirts, long sleeves, or thermals.  Women get more options to also include a tank top. Workout of the Day: For time: 100 True Push Ups *Every time you stop it is considered a foul. *Each foul is a 150 [...]

Standard: For time: 100 Bodyweight Back Squats Post time to comments. —————————- CFFB Amateur Power Clean 5×3 (add 2.5 lbs to last workout) Collegiate Bench 8×3 @ 65% of 1 RM (45 sec rest) Professional Squat 5×5 @ 90% of 5 RM Bench 8×3 @ 65% of 1 RM (45 sec rest) Complete 3 rounds: [...]

Standard: For time: 100yd Handstand Walk *DON’T WORRY, IF YOU CANNOT WALK ON YOUR HANDS THERE IS A SUBSTITUTE. Post time to comments. ————————- CFFB: Amateur Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 5 lbs to last workout) Collegiate Barbell Step Ups 4×8 (8 each leg) 20 minutes: Gymnastics Skill Work: [...]

“I Am Better Than Your Kids“, Maddox. (Entertaining, but possibly offensive to some…) REMINDER: 6.15 p.m. on Wednesday’s is for skill work.  What are you weak at? Don’t hide from it, make it your strength Standard: Row 500m Time Trial *Set the rower to start at 500m and count down to get an exact time. [...]