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Wednesday, November 4, 2009. 091102 WOD and Post WOD Nutrition! Score ranked by power output Weight/Time (x 1.4 women). Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in. And will need Carbohydrate, Protein and Water IMMEDIATELY! Omega 3 fatty acids. Chances ...

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Wednesday, November 4, 2009. 091102 WOD and Post WOD Nutrition! Score ranked by power output Weight/Time (x 1.4 women). Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in. And will need Carbohydrate, Protein and Water IMMEDIATELY! Omega 3 fatty acids. Chances ...

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Wednesday, November 4, 2009. 091102 WOD and Post WOD Nutrition! Score ranked by power output Weight/Time (x 1.4 women). Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in. And will need Carbohydrate, Protein and Water IMMEDIATELY! Omega 3 fatty acids. Chances ...

INTERNAL PAGES

crossfitx.blogspot.com

1

-: October 2009

http://www.crossfitx.blogspot.com/2009_10_01_archive.html

Wednesday, October 7, 2009. Everyone has something that they are weak or not good at (your "goat"). When you are new to CrossFit it seem like everything is tough. But, as we gain proficiency in different movements, we find particular things on. That make us want to turn around and go home more than others. Too Late! A good solution is to work on these weaknesses during every warmup. By the way, congrats to Aliecia. Who quietly got her first pull-up. Posted by Travis Janeway. Subscribe to: Posts (Atom).

2

-: November 2009

http://www.crossfitx.blogspot.com/2009_11_01_archive.html

Wednesday, November 4, 2009. 091102 WOD and Post WOD Nutrition! Score ranked by power output Weight/Time (x 1.4 women). Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in. And will need Carbohydrate, Protein and Water IMMEDIATELY! Omega 3 fatty acids.

3

-: September 2009

http://www.crossfitx.blogspot.com/2009_09_01_archive.html

Tuesday, September 29, 2009. Maintain your calluses, I use a dremel. Some people use a pumice stone in the shower and some use a razor or toe nail clippers to keep them down. Regardless of your method, keep them down so your hand is smooth. When the damage is done:. Cut off the dead skin. Your hands thoroughly. Finger nail clippers work well for the trimming. And cover with a band-aid overnight. The next day, remove the band-aid and. Apply vitamin E oil. And let the area get oxygen.

4

-: Hand Rips!

http://www.crossfitx.blogspot.com/2009/09/hand-rips.html

Tuesday, September 29, 2009. Maintain your calluses, I use a dremel. Some people use a pumice stone in the shower and some use a razor or toe nail clippers to keep them down. Regardless of your method, keep them down so your hand is smooth. When the damage is done:. Cut off the dead skin. Your hands thoroughly. Finger nail clippers work well for the trimming. And cover with a band-aid overnight. The next day, remove the band-aid and. Apply vitamin E oil. And let the area get oxygen.

5

-: Kick'in the Goat!

http://www.crossfitx.blogspot.com/2009/10/kickin-goat.html

Wednesday, October 7, 2009. Everyone has something that they are weak or not good at (your "goat"). When you are new to CrossFit it seem like everything is tough. But, as we gain proficiency in different movements, we find particular things on. That make us want to turn around and go home more than others. Too Late! A good solution is to work on these weaknesses during every warmup. By the way, congrats to Aliecia. Who quietly got her first pull-up. Posted by Travis Janeway.

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freerangecrossfit.blogspot.com

Free Range Crossfit: August 2010

http://freerangecrossfit.blogspot.com/2010_08_01_archive.html

Wednesday, August 25, 2010. August 25, 2010. Wall-ball, 20 pound ball, 10 ft target (Reps). Sumo deadlift high-pull, 75 pounds (Reps). Box Jump, 20" box (Reps). Push-press, 75 pounds (Reps). Posted by Travis Janeway. Monday, August 23, 2010. August 23, 2010 - Cindy. Posted by Travis Janeway. Saturday, August 14, 2010. August 14, 2010. Strict) x 5 x 3. Lowering from inversion) x 3. Posted by Travis Janeway. Subscribe to: Posts (Atom). August 25, 2010. August 23, 2010 - Cindy. August 14, 2010.

freerangecrossfit.blogspot.com

Free Range Crossfit: May 2011

http://freerangecrossfit.blogspot.com/2011_05_01_archive.html

Thursday, May 26, 2011. 110526 - Fitness Fanatics "Fit Test". 2 min max reps:. Broad Jumps: 91", 96". Max Pull-ups (Chin grip/no kip): 23. Posted by Travis Janeway. Subscribe to: Posts (Atom). 110526 - Fitness Fanatics Fit Test. 110526 - Fitness Fanatics "Fit Test". My CrossFit Benchmark Workouts. 100422 WOD - Annie.

freerangecrossfit.blogspot.com

Free Range Crossfit: July 2009

http://freerangecrossfit.blogspot.com/2009_07_01_archive.html

Friday, July 31, 2009. July 31, 2009. Moving the remainder of the 46,000 lbs. Of dirt by hand on the Fairhaven property. Posted by Travis Janeway. Thursday, July 30, 2009. July 30, 2009. 7 Ring Rows (elevated feet). 21 35# OH Squat. Posted by Travis Janeway. July 29, 2009 - Swim. Posted by Travis Janeway. July 28, 2009 - Rest. Posted by Travis Janeway. July 27, 2009. Posted by Travis Janeway. July 26, 2009 - Barbell Cert -Dead, PowerClean. Posted by Travis Janeway. Posted by Travis Janeway. July 21, 2009.

freerangecrossfit.blogspot.com

Free Range Crossfit: June 2009

http://freerangecrossfit.blogspot.com/2009_06_01_archive.html

Tuesday, June 30, 2009. June 30, 2009. 2 Rounds of ". 30 x 24" Box Jump. 30 x 20# Wall Ball. TRAIN SMART, DUMMY! I should have taken a rest day today cause I felt horrible. Must take 2 mandatory Rest Days! With any luck I will learn from this. Posted by Travis Janeway. Monday, June 29, 2009. June 29, 2009. 10 HP Clean @ 95#. 10 Push Press @ 95#. Posted by Travis Janeway. June 28, 2009 - Galbraith. Posted by Travis Janeway. Sunday, June 28, 2009. June 27, 2009 - Padden Triathlon. 10 mile Bike Ride. AM Cro...

freerangecrossfit.blogspot.com

Free Range Crossfit: August 2009

http://freerangecrossfit.blogspot.com/2009_08_01_archive.html

Monday, August 31, 2009. August 31, 2009. 1/2 mile, lake padden. 15 mile barefoot (no vibrums). 8 x 400m) 14:52. Posted by Travis Janeway. August 30, 2009 - Rest. Posted by Travis Janeway. August 29, 2009 - Rest. Posted by Travis Janeway. August 28, 2009. Bench Row: 135 - 180. Posted by Travis Janeway. August 27, 2009 - Rest. Posted by Travis Janeway. Wednesday, August 26, 2009. August 26, 2009. In various intervals, crawl and breast stroke. Posted by Travis Janeway. August 25, 2009. Average per min: 25).

freerangecrossfit.blogspot.com

Free Range Crossfit: October 05, 2010

http://freerangecrossfit.blogspot.com/2010/10/october-05-2010.html

Tuesday, October 5, 2010. October 05, 2010. 4 months to 'Free' HSPU. Official training day 2! 30 minutes of handstand attempts. In sets of 3. Per each 3 attempts:. If I came out 2 or more times in a forward roll, i did 1 strict muscle-up. If I came out 2 or more times landing back on my feet, i did 5 hollow Planche type push-ups. 4 x 400m run. Posted by Travis Janeway. Subscribe to: Post Comments (Atom). October 18, 2010. October 14, 2010. October 07, 2010. October 05, 2010. October 04, 2010.

freerangecrossfit.blogspot.com

Free Range Crossfit: October 2009

http://freerangecrossfit.blogspot.com/2009_10_01_archive.html

Wednesday, October 21, 2009. October 21, 2009. 50m on min every min. 4 on, 1 min rest. 3 on, 1 min rest. 2 on, 1 min rest. Best: 33 second / Worst: 46 second. 1 Muscle-up, Strict. 30 Second OH Squat hold - below parallel w/ 35#. 2 Muscle-up, Strict. 60 Second OH Squat hold w/ 35#. 3 Muscle-up, Strict. 90 Second OH Squat hold w/ 35#. 4 Muscle-up, Strict. 120 Second OH Squat hold w/ 35#. 5 Muscle-up, Strict. 120 Second OH Squat hold w/ 35#. 4 Muscle-up, Strict. 90 Second OH Squat hold w/ PVC. 5 x 100m (50m...

freerangecrossfit.blogspot.com

Free Range Crossfit: June 2010

http://freerangecrossfit.blogspot.com/2010_06_01_archive.html

Sunday, June 27, 2010. June 26, 2010 - Padden Triathlon. 10 mile Bike Ride. 8th - 2009, 15th - 2008). Posted by Travis Janeway. Subscribe to: Posts (Atom). June 26, 2010 - Padden Triathlon. 110526 - Fitness Fanatics "Fit Test". My CrossFit Benchmark Workouts. 100422 WOD - Annie.

freerangecrossfit.blogspot.com

Free Range Crossfit: October 18, 2010

http://freerangecrossfit.blogspot.com/2010/10/october-18-2010.html

Monday, October 18, 2010. October 18, 2010. Parallette L-Sit, tuck to shoulder stand(s). Note: Very sore traps and lats next day. 115# x 5 x 8 (Sets 9 and 10 fell to SH! Note: Sore adductor longus? Posted by Travis Janeway. Subscribe to: Post Comments (Atom). October 18, 2010. October 14, 2010. October 07, 2010. October 05, 2010. October 04, 2010. 110526 - Fitness Fanatics "Fit Test". My CrossFit Benchmark Workouts. 100422 WOD - Annie.

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crossfitx.blogspot.com

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Wednesday, November 4, 2009. 091102 WOD and Post WOD Nutrition! Score ranked by power output Weight/Time (x 1.4 women). Proper recovery after a workout is essential to progress in your fitness. Giving everything you have in your workout then not eating or eating poorly and not getting enough sleep will mute your bodies ability to recover, slowing or even halting progress. After a workout your muscles are depleted in. And will need Carbohydrate, Protein and Water IMMEDIATELY! Omega 3 fatty acids. Chances ...

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