Row 500 max effort
40 Squats
30 Push ups
20 Sit ups
10 Pull ups
break
25 KNE
50 Sit 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.
Friends of Crossfit Mansfield
Thursday, January 22, 2009
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Training Calender
Contact Us
- Jared Ray 817-995-0954 jaredray@crossfitmansfield.com Location 107 West Dallas Mansfield,Tx 76063
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- Good times at the gym.
Operation Phoenix
- Help Equip our Marines.
This morning, Levi and Brandon did a great job!
500 M ROW (at top effort...as fast as possible)
Levi=1:39
Brandon=1:40 (He was supposed to be "taking it easy" to avoid a headache, but he went hard.)
then:
Squat/Pushups/Situps/Pullups
Levi=3:11
Brandon=3:49
Keri also came up and did a scaled version (15, 12, 9) of the Navy SEALS WOD that I had done earlier.
NAVY SEALS WOD
Run 1 mile
then:
21, 15, 9
Burpee pull ups
Box Jump (22 in)
Squats
then:
Run 1 mile
21, 15, 9
GHD Sit Ups
KTEs
KB Swings (35 lbs)
(FOR TIME-continuously running timer)
Marsha (21, 15, 9)=47:27
Keri (15, 12, 9)=47:45
GREAT JOB Keri! This was BRUTAL!!! Good thing there was a paramedic there to tell me to lay down and put my feet up when I wasn't doing so well! Thanks Levi!
Posted by: Marsha | Thursday, January 22, 2009 at 04:13 PM
Thanks Marsha for letting me come in today and for waiting on me to finish. It was a good one! Maybe one day I can catch you!
Posted by: KHafner | Thursday, January 22, 2009 at 07:52 PM
No problem Keri! I don't know about you...but my abs are already getting sore...
Posted by: Marsha | Thursday, January 22, 2009 at 10:47 PM