The WOD - FRI, 22JAN10

'Filty Fifty'
For time:

Box jump, 50 reps

Jumping pull-ups, 50 reps

Kettlebell swings, 1 pood, 50 reps

Walking Lunge, 50 steps

Knees to elbows, 50 reps

Push press, 45#, 50 reps

Back extensions, 50 reps

Wall ball shots, 20#, 50 reps

Burpees, 50 reps

Double unders, 50 reps

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The WOD - THUR, 21JAN10

Strength Work
Bench Press
3-2-2-1-1-1 @ 65-75-85-95-95-95% 1RM

Followed by:

4 rounds for time

Double Unders, 20 reps

AbMat Situps, 15 reps

Jumping Ring Dips, 15 reps

Deadlift, BW, 10 reps

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The WOD - WED, 21JAN10

Strength Work
Back Squat
3-2-2-1-1-1 @ 65-75-85-95-95-95% 1RM

Followed by:

3 rounds for time

Dumbell hang squat clean, 30/20#, 15 reps

Muscle ups, 7 reps
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The WOD - TUES, 20JAN10

AMRAP in 20 min:

Turkish Get Up, 16/12kg, 2 per hand

Box Jump, 10 reps

Run, 100M

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The WOD - MON, 19JAN10

Strength Work
Shoulder Press, 5 X 3, 65-75-85-95-100% 3RM

Followed by:

'RANDY'

Power Snatch, 75/55#, 75 reps

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In Honor of:

A Crossfitter killled in the line of duty.

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About Soy

 Soy dangers summarized :

• High levels of phytic acid in soy reduce assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking. High phytate diets have caused growth problems in children.


• Trypsin inhibitors in soy interfere with protein digestion and may cause pancreatic disorders. In test animals soy containing trypsin inhibitors caused stunted growth.


• Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and to promote breast cancer in adult women.

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