Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
21 Towel pull ups
20 inch Box jump, 21 reps
21 Deadlift 135lb/95lb
Walking lunge, 150 ft
Resources
Good Info
- World Class Fitness in 100 WordsEat 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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Monday, November 24, 2008
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Training Calender
Contact Us
- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
Crossfit Mansfield Info
CF Mansfield Photos
- Good times at the gym.
Operation Phoenix
- Help Equip our Marines.
BRUTAL!!!!! Wow, Jared you have not seen us in a while and you are trying to kill us! That was a butt kicker. My time was 2 hours and 15 minutes and 57 seconds, and I came in first place. I feel sorry for all those other suckers that finished after I did. No, really I think it took me 53+ minutes.
Posted by: KHafner | Monday, November 24, 2008 at 09:25 PM
GOOD JOB guys!!! That was a real BUTT KICK! I think your troops are missin ya Jared! Hang in there guys! He's almost done with school. As always...I enjoyed class!
Rob=36:37 (3 rope ascents/descents with arms-53 lb KB-"box jumps" on tire)
Marsha=36:48 (3 rope ascents/descents-35 lb KB-20 in box jump)
Ryan=45:06 (towel pullups-44 lb KB- jumps on tire)
Keri=48:19 (5 rope pulls up/down-35 lb KB-20 in box jumps)
Leslie=48:48 (5 rope pulls up/down-35 lb KB-20 in box jumps) Those are the highest box jumps she's ever done...and I saw her bustin out a few "man pushups" in the beginning!
Dale=55:10 (towel pullups-53 lb KB-"box jumps" on tire)
Seth=56:00 (3 rope ascents/descents-53 lb KB-"box jumps" on tire)
Bryan L=57:46 (towel pullups-44lb KB-box jumps on tire)
Posted by: Marsha | Monday, November 24, 2008 at 10:43 PM
Too funny, Keri!
As one of those other suckers (I was the LAST other sucker this time), I can say that I got my butt thoroughly kicked. In a good way. Sorta. Maybe. Well, it WAS nice seeing everyone.
Posted by: Bryan L | Tuesday, November 25, 2008 at 06:42 AM