CrossFit Kingston

(Yes we run in the rain ... our members are tough!)

WOD

"Karen"

150 Wall Ball for time

75 Handstand Push ups for time

then

3-3-3-3-3

Turkish Get ups

4 comments:

Sandra said...: I'm sooooo looking forward to todays WOD
:); April 8, 2009 at 7:26 AM
Andrew said...: Wall Ball
Crystal 1023 (8lbs- HT)
Tracie 1030 - 10lbs-LT
Heather 1130 - 6lbs-HT
Sandra 1320 12lbs-LT
Kim 1351 - 14lbs -HT
Jeff 829 - Rx'd
Kyle - 741 (10lbs-HT)
Rory - 706 Rx'd
Justin - 15:55 Rx'd

HSPU
Sherri 717 - box
Perry 2152 - box+parallettes
Andrew 3000 Rx'd

Row/Squat

Erin 2442; April 9, 2009 at 6:50 AM
Dawson said...: I guess today wasn't an exciting day for people. Only 2 comments???; April 9, 2009 at 9:48 AM
Anonymous said...: Here is a comment - I did Karen on Wednesday and my legs were still killing me on Saturday. Better on Sunday, but WTF. Great work out. Amazing what you can do in less than 10 minutes.; April 13, 2009 at 8:56 AM

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

4 comments: