Dan powering through a 45lb thruster. Nice depth, buddy!

0630h WOD (from CF Santa Cruz)

10 Rounds for Time…

10 Dumbell Push Jerks (men 45# / ladies 25#)

100m Run

5 Knees To Elbows

0715 Power WOD

Burgener warm-up (metal pipe)

Burgener OH snatch transfer skills (metal pipe)

Cleans (full squat cleans): 1, 1, 1, 1, 1, 1, 1


Reading: “The Interval Training Workout: Build Muscle and Burn Fat with Anaerobic Exercise”


Our post wod discussion centered on why anaerobic exercise is far superior to aerobic (aka: long slow distance) exercise for losing weight and building muscle. The above book has been met with some criticism from the lsd community. However it really explains well the superior benefits to interval style training. Read the first chapter on Amazon. Now, mix in functional exercises, lots of variety, and intensity and you have CrossFit.

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  • Craig

    Shoulders, triceps and upperback quite sore today…I guess 100 reps of 45# dumbell jerks will do that.