Ddd. . . dead, DEADLIFT!


  1. A week from tomorrow is the regional CrossFit Games qualifier in Jacksonville. Many of you have expressed an interest in attending. Let me know if you're interested and we'll share rides.
  2. I have PaleoKits in both large and extra large sizes. If you asked for the extra large size come get 'em!
  3. Check out our flickr photostream. This is very useful for analyzing your form, finding just the right picture for FB or for your Mom.

Today's WOD:



Last on March 6, 2009.


Run 200m

Burgener Warm-up

Overhead Squat



Ring Dips

Samson Stretch


4 rounds of 10 reps.

Morning Crew Results:

David: 265-295-315-335-355-365-365

(Last time max was 315!)

Suzanne: 105-115-125-135-135-140

(Last time max was 107!)

Liz: 125-145-155-165-175-180m (got 1!)

(Last time max was 165!)

Clarence: 265-315-335-400-420m-m-m

(Last time max was 365!)

Danielle: 75-95-115-125-125-135-135

(First time)

Sean: 235-265-285-295-305 out of time...

(First time)

Everyone did a great job with lots of new pr's! Remember to review the video and photos checking for arched backs and correct alignment among other things.

Wow! Everyone is getting so strong! I love it.

How did I miss taking pictures of you Danielle? Next time for sure!

Afternoon Crew Results:

Joshua: 225-245-265-285-295-275-255

Katie: 95-125-175-205-205-205-205

Katie is visiting family here in Tallahassee for a few days and we're glad to have her visit us too!

Greg Keeter1 Comment