Archive for November, 2009

21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats

Rest day

or

AMRAP in 20 mins

10 Snatches

10 Pull ups

“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead. “

Roger Bannister (After becoming the first person to break the four-minute mile, 1952)

Five rounds for time of:
15 Push-jerks
15 L pull-ups

Use deadhand pull ups or tuck pull ups if you don’t have L pull ups.

“Eva”

Five rounds for time of:
Run 800 meters
30 Kettlebell swings
30 Pull-ups

Clean and Jerk 1-1-1-1-1-1-1 reps

Rest Day

or

Practice kipping pull up on the downstairs bar.

“We either make ourselves miserable, or we make ourselves strong. The amount of work is the same.”
 Carlos Casteneda 
 

Run 5km

Don’t skip this just because you don’t like running, you’ll be doing you and your fitness a dis-service.

Steve Willis, CFX in Kogarah, 4th place CrossFit Games 2009

For Time

15 Shoulder press

20 Pull ups

15 Push press

20 Pull ups

15 Push jerk

20 Pull ups

Lauren Plumey

For time:

50 sit ups

Tabata squats

50 sit ups

Tabata squats 20secs squats then 10secs rest repeated 8 times(4mins).

Rest Day

“Sooner or later those who win are those who think they can.”
Richard Bach