Complete the Following:
Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

I am glad to see a lot of members inquiring about the Zone Diet. It works especially well for CrossFitters. Above I have attached a link to CrossFit Journal Article Number 21. This article breaks down the Zone Diet for you and even gives you a nice Block Chart. It is a free article from CrossFit. Just click on the image to bring it up.

Today is Open Gym. If it is not a rest day for you then it is a good day to make up a WOD or do the following WOD for time:
30 Wall Ball Shots (20lb)
30 Pullups
20 Wall Ball Shot
20 Pullups
10 Wall Ball Shot
10 Pullups

Pukie claims another victim!

Results of 3/21/09 WOD
Pat M.- 25:54**
Ron R.- 23:15**
Dan S.- 21:53**
Ryan M.- 22:13**
Jim G.- 23:09**
Kyle- 31:58**
Steve- 18:48**

“Michael”
Three Rounds For Time of:
Run 800 Meters
25 Back Extensions
25 Sit-ups

Isabella (age 6) cranks out some pullups with her dad

Results of 3/20/09 WOD
Ryan- 5rds**
Matt- 6rds
Deanne- 5rds
LT- 6rds+200m
Kyle- 5rds
Jim- 6rds+200m
Pat M.- 4rds+9Thrusters**
Dixe- 4rds+6Thrusters**
Andy F.- 4rds+3Thrusters
Ron- 5rds
Bob B.- 6rds+300m
Al B.- 7rds
Ron R-. 6rds
Dominic- 4rds+232m
Lisa- 3rds+2Thrusters
Tracy- 5rds+5Thrusters
Paul C.- 6rds
Steve- 5rds+7Thrusters
Dan S.- 5rds+6Thrusters**

AMRAP 15 Minutes of:
300 Meter Row
12 Thrusters 65lbs

Pat Moran with 500lb on the Deadlift

Deadlift
3-3-3-3-3
“Go Big or Go Home!!”
Pulling Exercises: Hip It Before You Whip It(CrossFit Journal)

CrossFit Warmup
3 Rounds of 10-15 Reps of:
Overhead Squat 45lbs
Sit-up
Back Extension
Pull ups
Dip

“Griff”
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

Ten Rounds for Time of:
12 Burpees
12 Pullups

Our Grand Opening started by having a group of soon to be Marines come in and do a workout. We really appreciate the service provided by our military and we were happy to give them a good workout. We all had a lot of fun and a few guys even met pukie. We wish them well as they go off to do great things in the Marine Corps. Semper Fi! Check out our photo gallery for more photos

Five Rounds for Time of:
135lb Squat Clean 7 Reps
15 Handstand Pushups

Opening Day today was great. We want to thank everyone who came down and supported us. We also want to thank the Marines for bringing the guys and girls down for the morning workout. I think we are going to need a bigger puke bucket! Check out the site tomorrow for pictures from today.