Alison H in front of the Lululemon store in Wayne, PA.

Greetings from the road.  Alison and I have been traveling the Northeast, visiting family, checking out Crossfit gyms (we’ve been to CF South Brooklyn and CF King of Prussia, and plan to go to CF Apex tomorrow), and finding cool stuff.  We ran into a Lululemon store today.  For Alison, prior to finding the store, Lululemon only existed on the internet.

Lululemon is basically high-end yoga gear that Crossfitters identified as quality stuff, so now Crossfit has a strong relationship with Lululemon, kinda like Vibram Five Fingers.  Their company symbol looks like a female body part that rhymes with Dolores.  Talk to anyone that has some Lululemon gear, and I bet they cherish it. It ain’t cheap, but good stuff rarely is.

Strength
Shoulder Press
5-5-5-5-Max Rep Set
The shoulder press demands NO HIP DRIVE.  This is an upper body strength move, and it will help develop pressing power for jerks and overhead movements, really stressing the deltiods, traps, triceps and chest.  This will be lighter than your jerk.  The idea behind the max rep set is to really push hard, and see how many reps you can squeeze out past five.  Max rep sets are not much fun, but that is where big gains hide.

Metcon
As many rounds as possible in 7 minutes
14 Wallball shots (Red/Blue)
7 Pullups

Roasted Pork with Broccoli Rabe and Provolone

If you have been following our “food porn” journaling, you will be happy to know that Day 4 brings us to the Reading Terminal Market, in “The City of Brotherly Love”. Brian and I sampled the Roast Pork with Broccoli Rabe, while Jack and Will put back some Sushi and Finn downed a burger “Man vs. Food” Style.

Not to worry, we are also visiting othe CrossFit Gyms. When I say WE I mostly mean Brian. He spent 2 mornings at CrossFit South Brooklyn (http://www.crossfitsouthbrooklyn.com ). I believe he represented CFM to his full capabilities.  We (meaning us) are going to CrossFit King of Prussia tomorrow morning, and might even hit a third before we leave PA.

While we may not be bringing home delicious treats for you, we will have some new and exciting things to teach you!

Stay tuned for more food porn pics on facebook:)

Tuesday June 29th, 2010
Skill Set
5-5-5-5-Max Set
Deadlifts

Metcon
3 Rounds
15 Burpees
20 Box Jumps (24/Blue)
25 Double Unders (Sub 40 Back/60 singles)

We will be setting base line for July’s PR Challenge.
As many reps of One arm KettleBell swings as
possible in Ten minutes, the KB must come to eye
level every rep,  you may make as many hand
exchanges as you need and you may set the KB
down if needed. For those who choose to participate
in the challenge there is a $20.  entry fee and we will
hold the challenge on Saturday July 31st, the person
with the most improvement will get a cash prize.
We will have a Tri Tip BBQ lunch afterwards.

A.M.R.A.P. of One arm KKB swings in 10 min.  53 / 35

Dave R 250 Reps w/ 55# RX
David H 300 Reps w/26#
Holly H 350 Reps w/15#
quinn 195 reps w/55
Amiee 240 w/18lb
Mike 270Reps w/55 RX
Chris R 200 Reps w/ 35lb
Megan 340 Reps w/15lb
Don 170 Reps w/ 55 Rx
Jared 180 Reps w/55 Rx
Emmaline 180 Reps w/18lb
Gloia 342 Reps w/ 18lb
Toni 292 Reps w/ 9lb
Jordan P 145 Reps w/55 Rx
Matt L 170 Reps w/55lb Rx

Mark at 8:31 and Don at 9:01 make it onto the “Karen” leader board!

Making it onto the leader board is a great accomplishment and even if your time is not on a leader board, it should be written down in your journal. Everyone should be keeping track of the workouts EVERY SINGLE DAY. Keeping a journal is the best way to see that you’re improving. Sometimes, improvements come over the course of a few weeks, a few months, or even a year. How do you know you’re improving if you can’t remember? We don’t expect you to have a great memory, THAT’S WHAT YOUR JOURNAL IS FOR!

Saturday’s Workout:
Run 400 meters

3 Rounds:
2 squat snatches
4 squat cleans
10 sit ups
12 supermans
15 box jumps

Run 400 meters

Todays Workout “KAREN”

This should be a nice break from all of the heavy lifting
we have done this week, a great example of a single
modality workout. The Crossfit Modesto gym record
for Karen is Six minutes flat posted by Quinn Lanigan
the last time we did this workout.

150 Wall Ball Shots