Tuesday, March 31, 2009

400m run
50 wall ball
30 push ups
800m run
30 wall ball
50 push ups
400m run

The 50 Day Challenge starts TOMORROW!! Thanks to all of you who signed up. Confirm with me through email (john@crossfitrichardson.com)that you are indeed starting your 50 days this week...let me know which class and which day you intend to start. Below are the rules for the competition:

1. Between April 1st and May 20, you must attend 30 classes here at CrossFit Richardson.
2. You must post comments to the blog (www.crossfitrichardson.com) at least 3 days per week regarding workouts completed, nutrition, general thoughts on fitness, or about changes your body is making....we want to know how its going!!
3. Your entry fee must be received by 6pm on Wednesday April 1st.

I will help anyone who wants help with a nutrition plan at your convenience. I am proud of you all for taking the challenge...stick it out for 7 weeks and I promise you will be pleasd with the results. Talk to you soon. Call me if you have any questions 972-386-3477

Monday, March 30, 2009

100 pull ups
100 push ups
100 sit ups
100 squats
for time
thx for the pic Bill and Becky!!

Wednesday, March 25, 2009


Tuesday, March 24, 2009


21,15,9 reps for time
cleans, 135#
ring dips
21,15,9 reps for time
thrusters, 95#

Friday, March 20, 2009

7x1 weighted pull ups
7x1 weighted ring dips

Thursday, March 19, 2009

7x3 push press

Wednesday, March 18, 2009

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.
Compare to 051204

Thursday, March 12, 2009

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Compare to 030710.

Wednesday, March 11, 2009


3 rounds for time
200m farmer walk
50 squats
50 situps
7x1 weighted pull ups
skill: snatch

Monday, March 9, 2009

3 rounds for time
500m row
30 reps bodyweight bench press

Friday, March 6, 2009

Three rounds, 50-30- and 20 reps, for time of:
Post time to comments.

Thursday, March 5, 2009

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 050721.

Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.

Tuesday, March 3, 2009

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 070116.

Monday, March 2, 2009

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats