Workout: Monday 08/02/2010

Workout #1

L1

5 Squat Clean Thruster  95#/63#

10 Pull Ups 

5 times.

LII

5 Squat Clean Thruster  135#/93#

10 CTB Pull Ups

5 times.

Then.

Workout #2

25 Double Unders

5 Burpees

10 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  We have two short workouts that should be done in less than 10 minutes each. The squat clean thruster starts with the bar on the floor, you then clean it in the full squat position and drive the bar overhead in one complete movement. This workout was taken from CrossFit.com's main page from two days ago. There you can find a couple of video demos to watch the movements. Level 1 is less weight and regular pull ups, while LII is the same workout from the main page.  The second workout is a short interval of D/U's followed by a short number of burpees. The idea is to keep the pace high for the whole workout and utilize very little rests.

Good luck in college, Willie. You were an inspiration for many of the young athletes at CFEC. We'll miss you. Kick some ass in DII soccer, brother.

By |2010-08-01T19:50:20+00:00August 1st, 2010|Daily Workout|

97 Comments

  1. willie broderick August 1, 2010 at 8:30 pm - Reply

    HAHA thank you so much for everything paul and everyone else at CFEC its been a great 4 years. you dont have to worry ill be doin big things in the soccer world all thanks to you. willie broderick

  2. paul August 2, 2010 at 6:44 am - Reply

    5:15am
    L1
    Charlotte 9:41/10:21 1/2
    Deborah 8:54/-
    Mary Ellen 12:02/16:11
    Rose 13:30 Rx/17:47
    Jeff D. 12:02/17:05
    Jonathan 14:10 Rx/-
    LII
    Ed 10:37 Rx/8:46 Rx
    JoJo 6:27 Rx/12:00 Rx
    Newman 6:25 Rx/10:46 Rx
    Paul 8:38 Rx/7:35 Rx

  3. Laurie Michelson August 2, 2010 at 8:36 am - Reply

    Hey, Paul, Tina and Crossfit family-
    Just a quick word to say I miss you guys terribly and I am really sad Dave and I can’t be with you all right now. Surprise attack tooth extractions,a grueling new school schedule and being completely broke because of both are keeping us away. It is really,really hard to walk away from 2 years of progress. Anyway, I just wanted everyone to know that our absence isn’t because Dusty made fun of my fancy-pants or because I ran out of Dave’s shirts. And I’m equally disappointed to miss Paul’s new giant head after that fabulous performance at the Xfit Games. Heavy sigh. The upside? I’ll be following you guys here on the site and hope we can pop in for a Sunday now and then. Also, this month in my training I learn how to do rectal exams. See? Always a bright side…or a brown one. Love you guys…keep it real E.C. style.
    Laurie

  4. lisab August 2, 2010 at 11:08 am - Reply

    If you were at the Sunday class, please check your personal belongings that you took home from the gym.. Someone accidentally took a set of keys (Lexus key and house keys) that belong to someone who was visiting from LA. If you find them, please return them to CrossFit East County. Thank you.

  5. lisab August 2, 2010 at 11:13 am - Reply

    8am
    L1
    Liza 13:19/25:00Rx
    Phil 12:07Rx/5:03 3 Rounds
    John R. 11:43Rx 115#/13:39Rx
    Tony P. 10:04/14:48 5 Rounds
    Tiffany 11:49Rx 73#/13:46Rx
    L2
    Julia 13:30Rx/–
    Walt 14:37Rx/17:50Rx
    Dian 9:33Rx/–
    Matt L. 5:48Rx/6:45Rx
    Rebecca 12:33Rx/13:18Rx
    James 9:33Rx/–
    Briley 11:43Rx/13:20Rx

  6. lisab August 2, 2010 at 11:18 am - Reply

    9am
    L1
    Tyler 12:09Rx/11:17Rx
    Matt 8:46/10:02
    Sloane 7:39/15:40Rx
    Kristi 9:18/16:36Rx
    Robert 8:14Rx/9:16Rx
    L2
    Chad 13:48/12:36Rx
    Teshina 8:54Rx/10:46Rx
    Dusty 12:50/22:15Rx
    Dano 12:18Rx/16:41Rx
    Jeff A. 12:04 115#/12:57Rx

  7. lisab August 2, 2010 at 11:21 am - Reply

    10am
    L1
    Tina 8:29Rx/15:40Rx
    Dario 9:04Rx/19:20Rx
    L2
    Josh 9:02Rx/11:46Rx
    Don 9:24Rx/–
    David L. 10:40/14:20 7 rounds

  8. lisab August 2, 2010 at 1:16 pm - Reply

    12pm
    L1
    Sara O. 15:25Rx/21:36Rx
    Dawn 11:26/24:05
    Hayden 7:48
    L2
    Bill 14:04Rx/22:48Rx
    Jarodd 13:31Rx/17:42Rx
    Lisa 18:04Rx/23:42Rx
    Joey 13:26Rx/18:21Rx

  9. paul August 2, 2010 at 4:27 pm - Reply

    Laurie and Dave,
    Thanks for the update. We miss you guys very much. Thank you so much for all the support during my comp. It meant a lot to me. Let me know when you are planning on stopping by so I can be here for that, please. You guys are a big part of this family here, so don’t forget us.
    Lisa,
    Good job on today’s workout. I know it’s been a long time since you’ve been able to throw some heavier weights around. And then do a D/U workout the same day. Nice.

  10. paul August 2, 2010 at 6:53 pm - Reply

    5pm
    L1
    Dean 10:50Rx/27:36Rx
    Eric 10:30/29:22
    Amelia 10:04Rx(93#)/8:30Rx
    Sonya 12:25/18:00
    Michelle St.J. 11:28Rx/17:20Rx
    Susan 12:07/14:37Rx
    Chris A. 9:09Rx/20:20Rx
    Greg 10:45Rx/15:57
    Jim D. 6:54Rx/11:15Rx
    Dano J. 9:10/15:44
    Jessica 11:15Rx/7:07(5R)
    L2
    Jon B. 11:19Rx/10:11 (100 burpees)
    Mike 13:59(125#)/11:34Rx

  11. paul August 2, 2010 at 7:11 pm - Reply

    6pm
    L2
    Scott 8:29Rx/8:11Rx
    Holly 13:21Rx/12:12Rx
    Anniken 11:26Rx/11:24Rx
    David K. 18:32Rx/11:56Rx

  12. Julia Cruz August 2, 2010 at 9:52 pm - Reply

    Laurie, we miss you guys! Do come and visit, but leave the rubber gloves at school.

  13. diana Towne August 3, 2010 at 8:05 pm - Reply

    did burpee workout 10;51

  14. Lani December 9, 2017 at 8:32 pm - Reply

    My brother recommended I might like this website. He was entirely right. This post actually made my day. You cann’t imagine just how much time I had spent for this info! Thanks!

  15. mesothelioma lawyer in chicago December 13, 2017 at 6:46 am - Reply

    I enjoy what you dudes are up to. This type of smart effort and visibility! Carry on the wonderful effort friends, I have you on our mesothelioma law center website.

  16. I arrived over here via another web address about new movies online and thought I might look into this. I quite like what I see therefore now I am following you. Looking forward to looking into your website back again.

  17. Kim Duquaine December 14, 2017 at 9:59 pm - Reply

    Excellent blog you have here but I was wondering if you knew of any community forums that cover the same topics talked about in this article? I’d really love to be a part of community where I can get comments from other experienced people that share the same interest. If you have any recommendations, please let me know. Thanks!

  18. Dentysta uk December 15, 2017 at 6:27 pm - Reply

    There is fantastic developments on the design of your site, I certainly love this! My own is relating to dental surgery and currently there are quite a lot of stuff to do, I am yet still a newbie in internet site design. Thanks!

  19. آینه December 16, 2017 at 12:56 pm - Reply

    You are certainly right and I definitely trust you. Whenever you want, we can as well speak around where to watch movies online, one thing which fascinates me. The site is certainly impressive, best wishes!

  20. آینه December 16, 2017 at 2:48 pm - Reply

    I felt wonderful to read this and I think you are completely right. Tell me if you are considering latest movies online, that’s my principal competency. I hope to hear from you soon, be careful!

  21. E Aadhaar Card Download December 16, 2017 at 6:20 pm - Reply

    Undeniably consider that that you said. Your favorite reason seemed to be on the net the easiest thing to take into account of. I say to you, I certainly get annoyed while other folks consider concerns that they plainly don’t understand about. You controlled to hit the nail upon the top as neatly as outlined out the whole thing without having side effect , other folks could take a signal. Will probably be again to get more. Thanks

  22. همه می دانند December 17, 2017 at 7:26 am - Reply

    Thanks a ton for sharing this info, I bookmarked this webpage. I am also struggling to find guidance around movies to watch, are you aware exactly where I could find one thing like that? I’ll come back in the future!

  23. Mindy January 6, 2018 at 6:01 pm - Reply

    Keep working ,terrific job!

  24. شهرزاد سوم January 26, 2018 at 7:53 am - Reply

    You’re totally right and I totally trust you. If you want, we could also chat about free full movies, one thing that fascinates me. Your website is certainly brilliant, best wishes!

  25. forex trading tutorial January 27, 2018 at 2:17 pm - Reply

    Hello there, what do you really feel with regards to wealth generator? Really interesting matter, isn’t it?

  26. instagram takipci satin al February 4, 2018 at 1:18 am - Reply

    You’re certainly right and I totally trust you. If you wish, we can also talk regarding real followers, one thing which intrigues me. The website is certainly brilliant, all the best!

  27. ios jailbreak February 8, 2018 at 3:58 pm - Reply

    Appreciating the time and energy you put into your blog and in depth info you offer. It really is amazing to find a website once in a while that is not the same old rehashed information. Wonderful read! We’ve saved your blog and I am including your RSS feeds to my own jailbreak news webpage.

  28. what is naiop February 10, 2018 at 4:19 pm - Reply

    Heya, you are definitely correct. I frequently go through your content attentively. I’m furthermore looking into commercial property for rent, maybe you might discuss that sometimes. Have a nice day.

  29. Forex Robot Trading February 12, 2018 at 7:15 pm - Reply

    Hello. I recently saw this website and I certainly love it. I love to discuss forex expert occasionally. Great to be here, cheers!

  30. Gene February 13, 2018 at 6:31 pm - Reply

    Thanks – Enjoyed this update, can you make it so I receive an email when you write a new post?

  31. environmental careers February 14, 2018 at 10:09 am - Reply

    Hey there! This is my very first comment on your site so I really wanted to give a fast shout out and tell you I genuinely enjoy reading your blog posts. Can you suggest other websites that deal with conservation jobs? I’m also highly fascinated by that! Thank you so much!

  32. blogger February 16, 2018 at 5:12 pm - Reply
  33. movers & packers mumbai February 19, 2018 at 12:21 pm - Reply

    There are great improvements on the design of your website, I really enjoy it! Mine is dealing with movers and packers mumbai and now there are quite a lot of stuff to be done, I am currently a starter in internet site design. Be careful!

  34. Jacquelynn February 21, 2018 at 9:54 am - Reply

    An impressive share, I just given this onto a colleague who was doing just a little evaluation on this. And he in truth purchased me breakfast because I found it for him.. smile. So let me reword that: Thnx for the treat! But yeah Thnkx for spending the time to debate this, I really feel strongly about it and love studying more on this topic. If potential, as you become expertise, would you mind updating your weblog with more particulars? It is highly helpful for me. Huge thumb up for this blog put up!

  35. AC Maintenance Dubai February 22, 2018 at 9:38 pm - Reply

    Al Hadi AC Refrigration and Repairing is committed to giving your ACs a new lease of life. We have a team of experienced professionals which has serviced more than a 1000 units, much to the satisfaction of our clients. The effort at Al Hadi has always been to service a call in the shortest span of time and to close it with a happy client. The referrals we get is a testimony to our work. Try our services today!

  36. Darwin Horan February 24, 2018 at 1:37 am - Reply

    Many thanks for this wonderful content! I really appreciated it.I will remember to take note of your website and will often return later on. I would love to suggest you to definitely continue your fine work, possibly discuss commercial real estate too, have a good afternoon!

  37. albuterol February 24, 2018 at 11:08 pm - Reply

    Hey there I am so thrilled I found this website, I really discovered you by error, when I was researching on Yahoo for asthma. Anyhow I’m here right now and would just enjoy to say thanks a lot for a tremendous posting and the all round exciting site (I likewise love the design), I don’t have sufficient time to look over it completely at the moment however I have bookmarked it and moreover added the RSS feed, so whenever I have the time I’ll be back to read more. Make sure you do keep up the awesome job.

  38. Bourn hall clinic gurgaon February 25, 2018 at 3:26 pm - Reply

    She never live on her words, after getting full payment she will change her word and commitment, she wants only money and nothing else. God in subse jaise Doctors se hame bachaye

  39. Healthy Parents February 27, 2018 at 12:26 pm - Reply

    You are totally correct! I enjoyed looking through this and I will return for more soon. My own site is dealing with healthy foods, you could check it out if you are interested in this.

  40. best pickleball Paddle March 1, 2018 at 1:37 am - Reply

    Hi there! This is my first comment here so I simply wanted to say a quick shout out and tell you I truly enjoy reading through your articles. Can you suggest any other sites that go over sports today? I’m as well pretty fascinated by this! Many thanks!

  41. packer & mover March 1, 2018 at 10:01 am - Reply

    I arrived over here via another web address on top packers and movers india and considered I may as well look at this. I adore what I see so now I”m following you. Looking forward to finding out about your site back again.

  42. Lizabeth March 4, 2018 at 6:12 pm - Reply

    Hey, you used to write wonderful, but the last several posts have been kinda boring… I miss your tremendous writings. Past several posts are just a little bit out of track! come on!

  43. Denah Rumah Minimalis Type 21 March 5, 2018 at 1:17 pm - Reply

    Hi, what do you think around small house floor plans? Pretty trendy issue, isn’t it?

  44. AC Repair Dubai March 6, 2018 at 12:11 am - Reply

    Are you tired of your ac repair in Dubai? Are you looking for Certified Professionals to carry out your ac repair with improved facilities and in an expert way?. Hot and humid conditions are not easy to tolerate, especially when you are not used to them. But, thanks to the air conditioners – living in such extreme settings can also become a pleasant experience, and more so if you are in Dubai.

  45. Sofa Cleaning Sharjah March 6, 2018 at 2:23 pm - Reply

    My spouse and I unquestionably adore your blog and find the vast majority of your posts to be just what I’m searching for. Do you offer guest writers to create material for you? I would not mind producing an article about sofa cleaning services or on many of the things you’re writing about on this website. Nice information site!

  46. I’m really loving the theme/design of your site. Do you come across any kind of internet browser compatibility issues? Quite a few of the website visitors have complained about my facility systems blog not working the right way in Explorer though looks excellent in Chrome. Have you got any suggestions to aid correct the matter?

  47. Exchange Bitcoin to Kuwaiti Dinar March 10, 2018 at 11:28 am - Reply

    Hello there could you let me know which blogging platform you are working with? I’m going to start off my blog on local bitcoin in the future although I’m having a difficult time making a decision.

  48. Appreciating the hard work you invested in this site and in depth information you provide. It’s wonderful to come across a blogging site occasionally which is not the similar out of date rehashed information. Great read! We have saved your website and I am including the RSS feeds to my modern house plans page.

  49. Exchange Ethereum to Paypal USD March 15, 2018 at 8:24 pm - Reply

    Many thanks for the superb content! I definitely enjoyed learning about.I’ll make certain to take note of this blog and definitely will return in the future. I would love to suggest that you keep going with the fine work, perhaps think about where to buy Ethereum also, have a wonderful afternoon!

  50. Lucien March 19, 2018 at 7:58 am - Reply

    This actually answered my downside, thanks!

  51. Food Vendor Ticket March 19, 2018 at 7:58 pm - Reply

    Appreciating the persistence you put into this blog and comprehensive info you present. It is amazing to come across a blogging site from time to time which is just not the similar old re-written information. Amazing read! I have bookmarked your site and I’m adding your RSS feeds to our parking violations webpage.

  52. Uber Parking Ticket March 20, 2018 at 7:50 am - Reply

    Greetings I’m truly delighted I came across this site, I basically encountered you by accident, when I was researching on Yahoo for traffic fine check. Anyways I am here now and would just enjoy to say many thanks for a remarkable blog post and the all-round fun site (I too enjoy the theme), I do not have time to browse it all at the minute though I have saved it and also included the RSS feed, so whenever I have enough time I’ll be returning to read more. Please do maintain the superb job.

  53. Real Credit Card Numbers That Work March 21, 2018 at 1:18 pm - Reply

    You’re totally right, I would like to discover more info on this subject! I’m as well fascinated by real credit card details as I feel it truly is very cool lately. Keep doing this!

  54. Too many cooks April 16, 2018 at 4:14 pm - Reply

    These two better settle their score now before everything ends up burnt!

  55. Couple in movie theater April 21, 2018 at 11:02 am - Reply

    This has to be the happiest couple on planet Earth!

  56. These two sure know how to enjoy a movie!

  57. Nothing relaxes him like reading does.

  58. Even doctors like chocolate April 22, 2018 at 3:46 pm - Reply

    Nothing is more relaxing than eating chocalate!

  59. The future of kitty cats April 22, 2018 at 4:35 pm - Reply

    This is what the future holds for kitty cats.

  60. Expect to see him when the restaurant opens every day.

  61. Kitty Futurology April 22, 2018 at 9:23 pm - Reply

    This is the future of kitty cats.

  62. Doctor enjoying chocolate April 22, 2018 at 11:42 pm - Reply

    Doctor bite right into a chococlate bar.

  63. Very cute kitty April 23, 2018 at 9:04 am - Reply

    Isn’t that a cute kitty?!

  64. guy waiting at door April 23, 2018 at 10:57 am - Reply

    He’s just waiting patiently for the place to open up.

  65. Iomoio April 29, 2018 at 2:17 pm - Reply

    I’ve been absent for a while, but now I remember why I used to love this web site. Thank you, I’ll try and check back more frequently. How frequently you update your web site?

  66. emp3z April 29, 2018 at 9:04 pm - Reply

    Hello my friend! I want to say that this article is awesome, great written and come with approximately all significant infos. I’d like to peer more posts like this.

  67. ed sheeran cd May 1, 2018 at 9:13 pm - Reply

    Basically to follow up on the update of this theme on your web-site and want to let you know simply how much I treasured the time you took to write this handy post. Inside the post, you spoke of how to definitely handle this challenge with all convenience. It would be my pleasure to accumulate some more strategies from your web site and come up to offer other people what I have benefited from you. I appreciate your usual excellent effort.

  68. Jewell Havlick May 29, 2018 at 5:23 pm - Reply

    That sure is one pretty site you have there. Can I ask you a very simple question? What kind of fertilizer do you use to make it grow so wonderfully?

  69. hornyco57 June 1, 2018 at 4:12 pm - Reply

    Are you sick and tired of being bored? You’ll never have a dull moment if you visit http://camgirl.pw It’s by far the most exciting site on the internet. There, you’ll be able to talk to all kinds of hot babes. Don’t be surprised if everyone at work asks why you’re so happy. You don’t need to tell them that you visit this site each and every day. It’ll be your little secret.

  70. becca_luna June 4, 2018 at 10:13 am - Reply

    There are some of you out there who probably haven’t heard of http://www.camgirl.pw This is one of those must see sites. It’s full of extremely attractive ladies. You’re going to want to put down your sandwich when visiting this site. It’s impossible to focus on anything but the babes they have to offer.

  71. Free Auto Approve List 6-18-2018 June 18, 2018 at 4:16 pm - Reply

    I just added a new fresh list of links. I hope all of you had a great weekend. Now it’s time to get back to work and build some links.

  72. Free Proxy List 6-19-2018 June 19, 2018 at 1:39 pm - Reply

    Here’s a list of free public proxies. The list is a little smaller than usual. You should still be able to make good use out of it.

  73. sellapink June 19, 2018 at 6:00 pm - Reply

    Some days you just need to kick back and relax. You can do a whole lot of that by visiting http://www.camgirl.pw There are plenty of hot babes to keep you occupied. Have yourself a good time and don’t forget to make a friend or two.

  74. tamaramilano June 20, 2018 at 4:24 pm - Reply

    You’re not going to be able to take your eyes off of these babes. Each and every one of these girls are super hot. This is the one site where you can have an unlimited amount of fun. That site is http://www.camgirl.pw and you’re going to want to bookmark it.

  75. Free Proxy List 6-20-2018 June 20, 2018 at 11:36 pm - Reply

    I have a new fresh list of proxies available. Download the text file and put them to good use in your SEO tools.

  76. g spot glass dildo June 22, 2018 at 3:01 pm - Reply

    I truly appreciate this article post.Much thanks again. Great.

  77. Free Auto Approve List 6-22-2018 June 23, 2018 at 9:20 pm - Reply

    I added a new list today. I’m going to try to find new sites in a slightly different way. Read all about it by clicking the link above.

  78. taxi June 24, 2018 at 7:49 am - Reply

    Im obliged for the blog post.Much thanks again. Great.

  79. Lesbian Strapon June 24, 2018 at 11:12 am - Reply

    A big thank you for your blog post. Awesome.

  80. seattle commercial exterminators June 24, 2018 at 7:50 pm - Reply

    Really enjoyed this post.Much thanks again. Cool.

  81. rupert tarsey June 25, 2018 at 5:30 am - Reply

    Thanks for sharing, this is a fantastic article post.Thanks Again. Want more.

  82. rotulos June 25, 2018 at 10:52 am - Reply

    I truly appreciate this blog.Much thanks again. Want more.

  83. Free Proxy List 6-25-2018 June 25, 2018 at 3:27 pm - Reply

    Here’s a new list of free proxies. I hope you all are having a great Monday.

  84. amandateasing June 25, 2018 at 3:46 pm - Reply

    The week has just begun and that means it’s time to relieve some stress. You’ve got plenty of work ahead of you. You’ll need all the relaxation you can sneak in. No one can melt the stress like a cam girl can. At http://www.camgirl.pw you’re sure to find a cutie that will make you forget all about whatever was stressing you out.

  85. romance kit June 25, 2018 at 3:54 pm - Reply

    Thanks for sharing, this is a fantastic article.Really looking forward to read more. Awesome.

  86. distributor fiforlif semarang September 1, 2018 at 3:32 pm - Reply

    I visit each day some websites and sites to read content, but
    this webpage gives feature based writing.

  87. sex gay September 3, 2018 at 7:39 pm - Reply
  88. Hershel October 17, 2018 at 5:44 am - Reply

    Do you have knowledge for us, so we can become a reliable writer.

    Hopefully in the future you post how to write good and right, even more!

    Indeed, writing articles is one of the strengths in creating a website.
    So, a webmaster must have a lot of knowledge to make the
    website more advanced and have a ranking. Even though you have already discussed some important points, discussions in comments are also needed, thank you for providing us with
    a comment tab.}

  89. usual living December 24, 2018 at 11:00 am - Reply

    I simply ccould not depart your web site beforee suggesting that I extremely enjoyed the usual info
    a person supply to your visitors? Is gonna be back steadily in order to investigate cross-check new posts

  90. Araki Hirofumi December 26, 2018 at 2:51 pm - Reply

    Why viewers still make use of to read news papers
    when in this technological globe everything is existing on web?

  91. Masaki Aiba December 26, 2018 at 3:25 pm - Reply

    Good web sitre you have here.. It’s difficupt to fijd high-quality writing
    lkke yours these days. I seriously appreciate individuals like you!
    Take care!!

  92. water pipes January 3, 2019 at 2:37 am - Reply

    Some truly quality articles on this web site, saved to favorites.

  93. best sport watch valentine January 3, 2019 at 5:30 am - Reply

    Excellent site you have here.. It’s difficult to
    find high-quality writing like yours these days. I seriously appreciate individuals like you!
    Take care!!

  94. raped sex January 10, 2019 at 12:11 pm - Reply

    Hello, i think that i saw you visited mmy site thus i came to ?return the favor?.I am trying to find things to enhance
    my web site!I supppose its ok to use some of your ideas!!

  95. Amami Yūki January 12, 2019 at 12:25 pm - Reply

    Some genuinely choice articles oon this website, saved to bookmarks.

  96. money shot January 14, 2019 at 12:17 am - Reply

    Hurrah, that’s what I wass seeking for, what a material!
    existing here att this weblog, thanks admin of this web
    page.

  97. Ayase Haruka January 18, 2019 at 11:03 pm - Reply

    Wow, that’s wha I was searching for, what a information! present here at this webb site,
    thanks admin of tthis web site.

Leave A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.