3 rounds of:

With a continuous 60 second running clock, lay on your stomach with your weight on your toes and on your hands with your palms facing the floor. From this position using your anterior/lateral deltoids, pectoralis major/minor and triceps brachii muscles push yourself up to an upright position resulting in your humerus, ulna and radius coming in line with one another at the elbow joint perpendicular to the ground. From here ensure your serratus anterior, external obliques, transversus abdominus and rectus abdominis are all engaged. Maintain this position ensuring the erector spinae and external obliques are engaged as well. In doing all of this, you will be gauranteed to maintain what I just described in a long winded fashion a plank. And if you made it this far then STOP because this is a hoax. There will be a few workouts to choose from today and if you've made it this far reading my pointless ramblings, then it's time to find a hobby.

WOD

For Time:

10 Thrusters
1 Pull-up
9 Thrusters
2 Pull-ups
8 Thrusters
3 Pull-ups
7 Thrusters
4 Pull-ups
6 Thrusters
5 Pull-ups
5 Thrusters
6 Pull-ups
4 Thrusters
7 Pull-ups
3 Thrusters
8 Pull-ups
2 Thrusters
9 Pull-ups
1 Thruster
10 Pull-ups

The goal here is to go heavy. Guys 135# - Gals 95#. If you can perform weighted dead hang pull-ups, then this is the time to do them.

Guys


Ladies



While surfing the web I found these shoes which are starting to catch some serious buzz around the CrossFit community. These are said to be the perfect shoes for POSE running and for CrossFit workouts: lightweight, exremely stable even for heavy olympic lifts and super comfortable. Asics Onitsuka Tiger's

WOD
for time:

20 push-ups
2 knees to elbows
18 push-ups
4 knees to elbows
16 push-ups
6 knees to elbows
14 push-ups
8 knees to elbows
12 push-ups
10 knees to elbows
10 push-ups
12 knees to elbows
8 push-ups
14 knees to elbows
6 push-ups
16 knees to elbows
4 push-ups
18 knees to elbows
2 push-ups
20 knees to elbows

WOD

21 - 18 - 15 - 12 - 9 - 6 - 3

Wall Ball
Floor Wipers
Russian Twists
Sit-ups

WOD

4 Rounds of:

21 DL

21 L pull-ups

21 Burpees

225#/155#

Congratulations to CrossFit Michiana's Will Bourroughs for taking the 2009 Bengal Bouts Heavy Weight title last night. (click here for Bengal Bouts pictures). Nice job Will!!
WOD

7 Rounds

10 SDLHP
10 Ring Dips
10 Push-ups

For time:

30 KB Swings
3 Box Jumps
27 KB Swings
6 Box Jumps
24 KB Swings
9 Box Jumps
21 KB Swings
12 Box Jumps
18 KB Swings
15 Box jumps
15 KB Swings
18 Box jumps
12 KB Swings
21 Box Jumps
9 KB Swings
24 Box jumps
6 KB Swings
27 Box Jumps
3 KB Swings
30 Box Jumps

Don't be shy Bruce. The camera loves you.

Team WOD

5,000 m row
5 pull-ups
5 push-ups
5 squats

As a team of up to 4, for 1 minute increments team member "A" will row for max number of meters. While team mate "A" is rowing, mates "B","C", and "D" are rotating through the pull-ups, push-ups and squats. After 1 minute mate "B" will get on the rower for 1 minute while the other 3 are going through the other 3 exercises. The goal is to get to 5,000 meters the fastest as a team and to get the most number of rounds of the pull, push and squat series. Scoring will be from the fastest row time combined with the total number of rounds of all team members.