Work up to  your 1 rep max of push jerk

rest 2+ minutes

21 – 15 – 9
Push Jerk (50% of 1 rep max)
Dead Hang Pull Ups (strict pull up, no kipping)

Tired of the Long Slow Distance (LSD) training? Plagued by over use injuries? Not enough time for LSD? Ready for results? Get ready for the next generation of endurance training…CrossFit Endurance!! We will begin a training program within the next couple of months to prepare athletes for the St. Jude Full & Half Marathon, Las Vegas Marathon, or any other endurance event from a 5k to a 100 miler. Training will consist of regular CF WODs 4 – 5 times a week plus 3 additional CF endurance WODs. You must have a good base to begin the CF Endurance program – you should be able to handle 4 – 5 regular CF WODs per week as a base starting point. So for now, begin working on the base.

Congratulations to both Hallie & Kathyrn on getting 3 unassisted pull ups in a row!!

“Pose Body Position and Gravity” with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]