Wednesday, February 8, 2012


Lonna, the original 5:30 am person.
On February 26th, James and Lonna will be taking on the 2012 Fight for Air Climb.  It should hurt as bad as rowing but take longer.

Consider trying the unsanctioned powerlifting meet at DEFY! CrossFit Saturday.  If we get enough people, I'll bring a half gallon of ammonia.

Low bar vs. High bar Olympic Squat


15 reps OHS
15 reps L-Pull-up
15 reps split jerk
15 knees to elbows
15 reps Hang Clean
15 reps Back Extension with 25 lbs

loading 95 lbs or 50%
sub tuck hang and knees high


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