"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Kaleb looks nice and strong on his deadlifts.
Check out this really cool video of guys with
incredible strength and conditioning. They only
work out in the street...
http://www.sparksportconditioning.com/got-pull-ups
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10 comments:
We had a great swim class last night! A BIG THANKS to Heath, Alaina, Gary and Cody for all your great coaching and help! It was very informative and really helpful to get down to the basics of swimming.
I hope you all learned a lot and had a good time, I was too busy drowning to notice. Yes, I needed the class more then anyone. (you can all stop laughing now). I really learned a lot and had a lot of fun.
Please give us feedback on what you thought about the class and if you would like to do another one in the future. Thanks again to all the instructors and thank you to all of you that came to the class. It's always good to mix up your workouts and do something, or learn something new. - Natalie
"Work on your weaknessess until they become your strengths"
I already posted on the swimming class but neglected to say thank you to Heath, Cody, Alaina and Gary. I thought the class was great and would love to see more classes on anything you guys can come up with. To be honest I was a little reluctant to go to the class tonight because I am such a poor swimmer. All the more reason to go but you know how it is. I hate being the dork. (I should be use to it by now) But I'm glad I decided to go.
I'm really excited about the running class. By the way Natalie I seem to remember giving the group a good laugh too so don't feel bad. :)
Will, are there going to be any pics on the facebook page?:)
T'day I did Cindy w/ a little extra...
Wearing a 20lb vest, as many rounds as possible in 20 min.
Completed....10 rounds + 5 pullups.
My non weighted best is 17rnds +5+10. The 20lbs were demoralizing! It gave me insight on how much extra work living w/ 20 extra lbs is. I am also 30 lbs away from that matching speedo Will bought Cody & I.
Will the pics of Tills and Cody in their speedos be in facebook? :)
First things first. Tills- luckily Natalie was to busy trying not to drown to get pictures. So sadly no pics for face book. But on a positive note you don't have to worry about the 30 lbs. I bought Cody a skimpy pair of speedos and bought you the granny style cuz I figured you'd be a little bashful. :) Pics of you two will be available on line for three easy payments of $19.99! Get 'em while they last as I anticipate a big run when they become available.
On to the WOD. Cindy today,
AMRAP in twenty minutes of
5 pullups
10 pushups
15 squats
17 rounds + 5 pullups + 9 pushups.
PR!! (sweet)
I followed Steves advice of one round every minute. Last time I did this 9-10-08 I was at 15 rds+5+2. So a little over two round improvement. I'm pretty stoked about today. I needed this after all the heavy days that have made me feel wimpy. Next time I'm hoping for twenty. I'm coming for ya Steve!! ;)
Man I love CrossFit!!!!!!!!!!!
Just for the record...for those of you who were at the swim class last night...I actually can swim. I just had a hard time not sucking up water when we broke the movements down. Plus, I was SO cold and tense I couldn't concentrate well. (Poor me) Anyway...
Will, 17 rounds? That's awesome! Nice work. Nice work Tills too!
See some of you tomorrow am!
Natalie
P.S. Also, Tessa and I were laughing so hard last night, everytime I went under water I was still laughing! :0
Say...Will...what is my cut on $19.95? Nice job on your PR t'day! Heavy days pay off!
Swim class was a lot of fun. Sorry to disappoint in not wearing a speedo, but all of mine are old, worn our and see through. maybe next time. I'm sure there are plenty of pictures out there to be had though.
We should do a swim workout sometime soon and put our new skills to work. Also if anyone wants to go practice more let is know, we can hit the pool and practice.
I would love to practice at the pool! Swimming is my favorite thing. At nights I was going to the Legacy Center after it was closed to the public. Lap lanes were left open. It is awesome to go do as many as you can and then go sit in the hot tub. But I am also up for learning more!
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