CrossFit West Knox

Competition Time!

There is less than one week until the Sectionals for our area kick off.  It is not too late to sign-up.  This is a great opportunity to see where you are at with your "CrossFitness".  Contests like this one are a great place to meet fellow athletes and really fire up your motivation.   

Workout of the Day

For Time:

50 Push-ups

5 Squat Cleans @ 135#

40 Push-ups

5 Squat Cleans @ 145#

30 Push-ups

5 Squat Cleans @ 155#

20 Push-ups

5 Squat Cleans @ 165#

10 Push-ups

Original CrossFit Firebreather

 

 

 

Eye of the tiger baby

 

 "Unbroken"

For Time:

20 Chin-ups

500m Row

20 Chin-ups

500m Row

20 Chin-ups

(workout courtesy of the OC Throwdown)

Every set is unbroken.  If you get off the bar before you reach 20 reps, you don't move on and you start back at one.

Dean Karnazes Diet

 

http://www.proteinpower.com/drmike/fast-food/the-dean-karnazes-diet/#more-1484