Workout for Monday July 13th 2009

Monday workouts set the tone for the week. I hope everyone had a fantastic weekend and is ready for the week ahead.

Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2: run 400 meters at 60%

Workout: Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) & pull ups. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event.

Congratulations to all who competed in the Crossfit games this weekend. A big shout out to Jason Khalipa for a fantastic performance both days. Jason was the 08 winner and if it wasn't for a fall on the first event would of repeated.


  1. My first work out since last Tuesday when I got sick... I decided to attack the weekend work out. At the end of the 1st round I felt the phlegm in my throat and I had a hard time breathing. I was about to throw in the towel and leave the gym. Then I started thinking how well my friend Jason Khalipa performed over the weekend at the Crossfit game. I pushed myself to finish all 6 rounds in 27:37.
    Jason in my mind you won that game!!! If it wasn't for you cramping on that 1st run, I know you would have blown everybody away! Great job bro! I will see you this Friday!

  2. Barbara Gitlin
    3 rounds 26.35 Walked could only run one to one and ahlf down.

  3. Amy Crawford - 41.35 and I DID ALL 5 ROUNDS!!!!!

  4. Christine - 47:43 - Whoo hooo!

  5. Nate A 38:06 for all 5!

  6. Megan 23 min for all 5!