3 Rounds

400m Run

15 Body Weight Back Squats

5 Muscle Ups

Then..

" Christine "

3 Rounds

500m Row

12 Body Weight Deadlifts

21 Box Jumps 20"

Post times to comments.

Coaching Tips: Scale load and movements to match your current fitness level. Body weight indicates the load on the bar should match your body's weight.  Squats are hip fold below the knee to full hip and knee extension.  Modification for muscle ups should be ring dips at a 2 to 1 ratio.  So, 10 ring dips a round. Deadlifts are from the floor to full hip and knee extension with shoulders behind the bar.  Box jumps are once landing on the box full hip and knee extension while feet are above the box.

"CrossFit For More Endurance"

By Paul Flores

October 17th through the 23rd there will be a bicycle ride that begins in San Francisco and ends at Qualcomm Stadium, in San Diego. The ride is to benefit the Challenged Athletes Foundation, an organization that raises money to purchase equipment for disabled athletes. CFEC has two riders participating in the ride, Steve and Kelly Andrade.  They both started CrossFitting to supplement their cycling, as they are two very busy parents and business owners with limited time to spend training for a ride that will average 100 miles a day. Steve started the CrossFit program first and was seeing great benefits almost immediately on the bike. This change in performance by Steve caught the attention of his very competitive wife.  She wanted to find out how his riding got so much better in such a short period of time.  Soon, Kelly called me to start her CrossFit program.  Now, they are both hooked and want to hurry and finish this ride so they can devote more energy getting better at their workouts at CFEC.  They no longer talk about aero-wheels or carbon fiber components, but rather kipping pull ups, "Fran" times and doing unbroken sets of exercises. Here they are pictured with American professional bike racer Floyd Landis.  When you see them this week, wish them good luck.  Ride like the wind you two.