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Tuesday, January 13, 2015

Monday Evening WOD at Zia CrossFit and a Slow Snow in Santa Fe

Zia CrossFit's 5:30 pm WOD begins with: 

A Warmup of:
  • 20 Peles (fast feet toe touches to the top of a Wall Ball)
  • 5 Back Squats with the Bar Only
  • 5 Pushups
  • 5 Situps
  • 5 Scapula Depressions (Hanging Shrugs)
  • Followed by some pretty intense yoga stretching movements
Nice Warmup Crow!

Then the Strength Portion:
  • 5 sets of 5 reps at 75% of max on Back Squats alternated with
  • Max Reps on Strict Pullups

Followed by 5 rounds of:
  • 20 Cossack Squats
  • 10 Lunges
  • 20 Athletic / Football Burpees
  • 10 Pushups
Warmup - Strength - Flexibility - Agility - Cardio.....

Nice Job Zia!



Another helping of Willies Chicken Chile with a healthy dose of Kale and a washing of Santa Fe Brewery's own Java Stout....


Waking up to a Snowy Morning in Santa Fe....


With a little video to boot - 

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