Oct 31, 2008 Comments Off
Tabata Row?
WORKOUT OF THE DAY
Oct 29, 2008 151
Open Gym: the best things in life are free.
Wouldn’t be Crossfit Tribe without a Justin face!
Mini Diane: Dennis doin’ it for the Phillies.
Tabata Slam Balls??!?!?!
Oct 28, 2008 Comments Off
World Series WOD
Max Effort Squat
Max Effort Press
BB Rollouts (pictured above) 3×8
Oct 25, 2008 85
Ah, the Rain, the Running, and the REAL food.
The really awesome, completely indispensable, unbelievably helpful RUNNING WORKSHOP was cancelled due to slippery hills and driving rain. Since I (Erin) just LOOOOOOVE running so much I was mortified. Steve tried to cheer us all up by suggesting a modified…
TREVOR
Complete in teams of four:
250 Pullups
350 Pushups
400 Squats
Teams were:
Rick, Michelle, Kelly, and Rachel
Adam, Sam, Erin, and Alyson
If you want to know who won just look for the official “winner’s swagger” in the Monday crew…or SHOW UP NEXT TIME. 
)
Sam “Squat Machine” Aurelio bangs out a few pullups.
Ah yes. And you might have missed Steve pulling 455lbs. off the ground too. Here’s what that looks like:
ADDITIONALLY…
Our First Ever Paleo Potluck was a smashingly tasty success! For more info on the goods check out the Crossfit Tribe Food Blog. 
Thank you all for making my (and Alyson’s) cheat meal from the zone/paleo a veeeeeery worthwhile time.
See you at Open Gym,
Erin of Crossfit Tribe
Oct 24, 2008 85
Squat and Pull. Take Two.
Sarah and Michelle completed this one in record time…and then Sarah added some light accessory work:
Baby floor presses.
^_^
Oct 24, 2008 9
Squat and Pull.
10-8-6-4-2 Squatting Movement of your choice (with the same load you use for “Fran”)
2-4-6-8-10 Weighted Pullups (or something that will be pretty hard the whole way through)
VICTIMS OF A FOUR ROUND TABATA ROW…
444.
433.
470.
519.
Oct 23, 2008 151
Dear Justin, Rest in Peace
Bench: 2 x 2 x 2 x 2 x 2 x 2
Supine Ring Rows: 10 x 10 x 10 x 10
Tabata Row
Good grief this was hard…
CONGRATS TO JUSTIN FOR HITTING 977m ON HIS FIRST TABATA ROW!
That sets the new men’s record. And Alyson got past the women’s benchmark on her first try at a Tabata Row at 768.
all that said…there’s no Thursday morning session tomorrow because everyone should be watching TV. )
GO PHILLIES!!!
