30 January 2010
CrossFit Williamsburg and Snow follies!
Posted by Matt Shannon under: Fitness .
Ahh the snow miser!
The Ole Snow Miser worked his magic and the gym is closed today.
So here is your @ home workout. Be sure to come back and post your times to the comments.
For time:
21, 18, 15, 12, 9, 6, 3 reps of push-up, sit-ups and squats
This means you perform 21 push-ups, 21, sit-ups and 21 squats. The next round is 18 reps of each, then 15 of each and so on until you finish 3 reps of each.
Today’s breakfast
Oh so good paleo breakfast
5 egg omelet, sundried tomatoes, fresh kale, coconut oil and a handful of blueberries.
10 Comments so far...
Kelly Says:
30 January 2010 at 10:45.
i promise i did check here before tweeting 
i had an omelet as well…3 eggs, sun dried tomatoes, and blueberries and coconut milk will be for later…trader joes is a lot cheaper than the grocery store… oh and my coffee. I’ll get my workout in later today..soaking up the heat from the wood stove. Enjoy the snow.
Matt Shannon Says:
30 January 2010 at 10:54.
It’s cool Kelly, hope you enjoyed the omelet - sounds very good. Enjoy the heat and I hope your power doesnt go out
Buttercup Says:
30 January 2010 at 11:09.
Thanks for the snow workout but to make it complete the pm class needs to add the Sweedish version by doing the workout outside!
Matt Shannon Says:
30 January 2010 at 11:34.
Enjoy your romp in the snow there buttercup…it always sounds good…until you have to do it yourself! And when the “fun” begins you ask, “What was I thinking?”
Priceless!
Josh Says:
30 January 2010 at 12:30.
7:45
Squatting sans shoes made for a little different balance feel (meaning I crashed backward a couple of times!).
buttercup Says:
30 January 2010 at 13:06.
Josh,
very impressive - squatting without shoes in the snow, now that is a true crossfit hardcore workout.
Aidan Says:
30 January 2010 at 14:54.
9:03
I also fell backwards more than a few times. Like after every one of the last 3 squats. Must do faster situps!
jim Says:
30 January 2010 at 15:07.
woah! 9:03 here as well!
Matt Shannon Says:
30 January 2010 at 16:58.
@ Josh - good work and at least your weight was in your heels! Try them without shoes from time to time to keep it even.
@ Aidan and Jim - midline stabilization is crucial! Overhead squats, front squats, KB swings, deadlifts and so on will really build strength where you need it most.
Olivia Says:
31 January 2010 at 18:18.
9:45
