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Dead Lift / Row / Run

By 03/19/2010No Comments


Warm Up

Joint Mobility

Light Stretching

3 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Daily Workout (DWOD)

Row 1000 Meters for time

rest 5 min

Run 800 Meters for time

Strength Workout (SWOD)

Deadlift  5 – 5 – 5

rest 5 mins

5 Rounds for time of

15 Dead Lifts 135M/95W

10 Chest to Bar Pull Ups


Congrats to Phil and Jessica.  Here is all the CrossFit Girls with the Bride.


Paleo Brownies

Paleo’ish Brownies = 26 oz jar of Almond Butter, 3/4 Cup of Cocoa Powder, 1 Cup Agave Nectar, 1 Teaspoon Baking Soda, 8 egg whites, 2 egg yolks, I Tablespoon pure vanilla.  Blend ingredients together to make a batter.  Grease 8 x 12 baking dish with coconut oil.  Pour batter into bowl and sprinkle unsweetened coconut and semi-sweet chocolate chips on top (optional).  Bake at 325 for 30 – 40 minutes.  These brownies came out perfect.  Better than using Almond Flour.

Fighter John Mahlow

Good Luck to Xtreme Fighting Champion John Mahow who trained with us to prepare to defend his belt this weekend in Tampa.  All of us at CrossFit Affliction will be cheering you on.