Ryan just returned from touring with his band! Glad to have you back bro! Now kill this WOD!
For time
50 Wall-ball shots M20/W16
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
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 17, 2008
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- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
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It was SO great to have so many people that we had to figure out how to fit everyone in for pullups!!!
Rob offered to do his pullups on the RINGS to make room on the bars for everyone else. That is much more difficult, but he rocked it and STILL finished with no complaints and a great time! 15:51 (20 lb Med ball)
Bryan B. was "super human" as ALWAYS! Amazing time! What else can I say?!? 12:20 (20 lb Med ball)
Dale was the "Wall Ball MASTER" as always! He finished the first 50 about 30 seconds before anyone else! 22:47 (20 lb Med ball)
Ryan came in after dislocating his shoulder not so long ago and did ring rows since his healing shoulder wouldn't allow him to do pull ups! Good job! 17:40 (16 lb Med ball)
Bryan L came in and quietly worked with NO complaints and the most perfect looking kip I've seen! Good push at the end! (16 lb Med ball)
Seth used a D-ball because all the Dynamax balls were taken...not fun since it didn't want to bounce off the wall...but he never complained. He was also sporting a nice rip in his hand when it was all said and done. 25:18 (20 lb D-ball)
Keri was so determined to do all the pull ups and she did! She fought through and when Dale suggested she switch to jumping pull ups on the last round...she continued doing them on the band. Her determination inspires me. 24:22 (12 lb Med ball)
I struggled with this this morning. I wasn't feeling well, but I wanted to do it anyway. I don't want to post my time, but I figure if I can post a good time...I should also post the ones that aren't so good too. The pullups KILLED my time! I'm sportin a nice blood blister on one hand. You ALL beat me bad! 26:28 (16 lb Med ball) Thanks for keepin me humble guys! It was a pleasure to work with you all tonight!
Posted by: Marsha | Monday, November 17, 2008 at 09:12 PM
You know, wallball LOOKS like it oughtta be easy...
Posted by: Bryan L | Tuesday, November 18, 2008 at 09:20 AM
Marsha~ You are always filled with compliments even when I fill that I have not earned them. Thanks for pushing us!
Posted by: KHafner | Tuesday, November 18, 2008 at 07:13 PM
Had a blast, cant wait to get back to 100%
Posted by: Ryan | Wednesday, November 19, 2008 at 04:14 PM