Monday 042709

5 rounds for time:

21 Sumo Deadlift High-Pulls(95lbs.)(65lbs.)
21 Burpees

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Final Cheat Day

Marcus and Rocco and Deep Dish Pizza!

042609 "RoninFit Games Results"

RoninFit Supports Rocco Perez and Marcus Midkiff in their quest for elite fitness in the 2009 Crossfit Games.

2009 RoninFit Games Results:

1. Catherine Tuliano (7:44/4:30 - 12:14)
2. Gary Seto (7:40/5:01 - 12:41)
3. Rocco Perez (8:08/4:38 - 12:46)
4. Eric Kozlowsky (9:50/5:15 - 15:05)
5. Marcus Midkiff (8:26/11:15 - 19:41)
6. David Dologite (13:43/9:57 -23:40)
7. Craig Berendt (15:05/8:52 - 23:57)
   

Thanks to all who showed their support and completed in the games.

Saturday 042509 "RoninFit Games"

Join the Elite this Saturday at 12:00pm @ Breakaway Performance 150 Columbus st.

Sign-up and battle yours truly!

1st workout
5 rounds for time:
15 Deadlifts (135lbs.)
15 Burpee's

2nd workout
3 rounds for time:
05 Power Clean's (135lbs.)
10 Pull-ups
30 Squats

Friday 042409

5 rounds for time:
400m Run
20 power snatches

post time on comments.

Wednesday 042209

"Fran"

For time:
21 -15 -9
Thruster 95lbs.
Pull-ups

Deadlift 3x3 90%

compare to 032509

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Monday 042009

"Bear Complex"

7 sets of the sequence:
power clean
front squat
push press
back squat
push press

5 rounds
rest as much needed in between rounds

500m Row max x2

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Friday 041709

"Helen"

3 rounds for time:
400m run
21 kettlebell swings
12 pull-ups

compare 032009

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Wednesday 041509

"Fractured Fran"

5 rounds for time:
9 thruster(95lbs.)
9 pull-ups

For time:
plank hold

post times on comments.

Monday 041309

"Fight Gone Bad"

3 rounds for time.
20 Wallball(20lbs.)
20 Sumo-Deadlift High-Pull(95lbs.)
20 Box Jumps
20 Push-Press(95lbs.)
20 Row (cal.)

1minute rest in between the rounds

post time and bodyfat on comments.

Friday 041009

"Nancy"

5 rounds for time:
400m run
15 overhead squat(95lbs.)

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Wednesday 040809

5 rounds for time:
7 thruster (95lbs.)
7 pull-ups
7 burpees

Deadlifts 4 x 4-6 80%
Ring Dips 4 x max reps

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Monday 040609

"Start of Cycle 2"

5 rounds for time:
15 sumo-deadlift high-pulls (65lbs.)
15 burpee

Front Squats 4x4-6 80%
Press 4x4-6 80%

post time on comments.

Paleo Zone Chronicles

Here is a typical meal you can get at whole foods.

I'm a well muscle athletic male so I do a 25 blocks total a day with 1/2 the carbs and x 4 fats.

8oz. smoked turkey breast
1.5 cups strawberries
25 pecans

Check your baseline here.

Friday 040309

3 rounds for time:
400m run
25 Kettlebell swings
25 box jumps

post time on comments.

Wednesday 040109

5 rounds for time:
400m run
10 pull-ups
10 burpee's

compare to 030409

post time on comments.