CrossFit Kingston: WOD Tuesday, Dec. 23/08

WOD Tuesday, Dec. 23/08

Today WOD is a Christmas surprise!

Just a reminder that we will be closed on Christmas Day and Boxing Day!

Also, there will be no 5:30 Class tomorrow (24th). Instead there will be the regular 8-9AM, 12:15-1:15 and an additional 1:15-2:15.

2 comments:

Andrew said...: Times from yesterday's 100 burpee-pull ups

Kelcy - 18:04
Sandra - 19:20
Sherri - 18:45
Jamie - 15:08
Dawson - 11:00
Brandon - 30:10
Pete - 13:53
Ali K - 13:50
Tim - 18:10
Andrew - 9:06

20 Med Ball Cleans/20 KB Swings
5 Rounds for time

Jeff - 12:06
Jess - 12:08; December 23, 2008 at 4:34 PM
Dawson said...: Andrew. You're a machine. Almost 9 minutes for the burpee pull-ups? WTF?!?! Good job man.

Everyone pushed hard for "Grace" this morning. Good work by all.; December 23, 2008 at 7:06 PM

World-Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Tuesday, Dec. 23/08

2 comments: