Complete as many rounds as possible in 15 minutes:-
100m hill sprint
15 KB swings, 24kg (16kg)
100m hill sprint
15 KB swings, 24kg (16kg)
Post rounds completed to comments.
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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. ”
Lloyed, as discussed, attached is a link to a CrossFit journal article on the main site written by Phil savage which covers the treatment and prevention of hand rips including taping. Hope this helps.
http://journal.crossfit.com/2008/04/hand-rips-causes-treatments-an.tpl#featureArticleTitle
Posted by: Jonnie L | 12/01/2009 at 11:40 PM
100 metre sprint to top of hill. Active recovery to bottom. KB swings completed in the box. Repeat.
6am
James K 8 + 100m sprint rxd
Matt B 9 + 10 KB swings (15kg DB)
7.15am
Jonnie L 9 + 100m sprint rxd
Posted by: Jonnie L | 12/02/2009 at 08:50 AM
hey guys.
thanks for the well wishes welcoming Eli Ranger Meares into the world. he looks like another natural athlete!!!
Good to see all the regulars are still smashing it out!
A big thankyou to the trainers and people from crossfit brisbane coming over and keeping the place running. make sure you come down and experience the wealth of knowledge trainers like chris will offer when he comes on Wed and Fri.
see you at the rocks soon
darren m
Posted by: darren | 12/02/2009 at 10:46 AM
Congrats Darren, great name! Hope you guys have given Chris a hard time!
Posted by: Cassius | 12/02/2009 at 10:03 PM
6:15pm
Ken L 6rds +100m sprint +10kb swings. (12kg KB)
awesome effort with no breaks in kb sets.
great coaching Chris.
thanks clay, not too hard a time yet!!
Posted by: darren m | 12/03/2009 at 11:37 AM