CrossFit St. Cloud

10 rounds

3x Deadlift (315#/205#)
15x Wall ball (20#/14#)

When I lived in Japan, I had the good fortune to attend a all-Japanese (except me) Aikido dojo, taught by a Buddhist priest. I asked him why he practiced and taught Aikido, which on the surface seemed to go against Buddhist beliefs of non-violence (I had a lot to learn about Buddhists!) He smiled and replied in heavily accented but perfect English, “Laziness is a heavy burden”. Well, in that spirit, here’s another couple of tools with which to fight it!

It’s not too late for those of us who need a little shot in the arm in the willpower department. This New York Times article describes how researchers have found that simple changes in one’s life, practice, the power of ritual, and imagery can lead the way to major changes in behavior and increase willpower. Let’s all try that, ready for a Paleo Challenge perhaps?

5 rounds

10x Kettlebell Turkish Get-Up 53#/34#
20x Push-ups
50x Flutter kicks (4-count)
15′ rope, 2 ascents

3 rounds. Rest for exact amount of time required to complete previous interval

Run 200m
Rest
Run 400m
Rest
Run 600m
Rest

3 rounds

21-15-9

Row 500m
Thrusters (95#/65#)
Burpees

Kettlebells were in the warm-up on Aug 25, 2010

Heavy singles, rest as needed between efforts

Front squat 3-3-3-3-3x @ 80% 1RM (1 repetition maximum weight)

AMRAP in 15 minutes

30x walking lunges w/plate held overhead, 25#/10#
30x sit-ups
15x dumbbell 8-count man-makers, 30#/20#
30x kettlebell swings

Picture courtesy CrossFit Amundson

7 Rounds

7x Overhead squats (95#/65#)
7x Box jump
7x Clapping push-ups

“Elizabeth”

3 rounds, 21-15-9x
Clean (135#)
Ring dips