____________________________________________________________________Congratulations to both Brad Frazer and Tara Bayukhin who are now CrossFit Level 1 Trainers. By all accounts they had a great time at the Cirt and have plenty of great coaching tips for us.
Also Congrats to James, Terry and Mark who now belong to the Muscle up club after this mornings progressions , Well done .
Warm up
3 Rounds
Shoulder Opening Drills 7
Shoulder Dislocates x7
Handstands x 7
KBS x 7 Use 50% of workout weight
Double Unders x21
3x3 OHS Then;
WORKOUT
AMRAP 15 Min's
4x HSPU
8x KBS 32kg 24kg
12x Toes to bar
So Just thought I'll let you know today on my way to work a bloody idiot cut in front of me in a car and, well I hit the road pretty hard so I wont be to train for at least a week. The bike might take longer to fix. Upside I have some really cool pain killers!!!!!
ReplyDeletesounds like excuses to me haha. glad your still in one piece mate. see you when your back in the box :)
ReplyDeleteShit! hope your Ok mate and there is not too much damage!
ReplyDeleteAnna 6,4,2
ReplyDeletemike 6,2
ash 5,4,8,1
Terry 5,4,8,1
Libby 6,4,6
sue f 5
dan 4
mark 6,1
karol 6
kd 6
sue n ?
Greg
ReplyDelete15 squat clean 70 kg
30 toes to bar
30 box jump 24 inch
15 muscle up
30 push press 20 kg
30 double unders
15 thrusters 60 kg
30 plullups
100 steps overhead lunge knee to floor 20kg
26:46
Joe 5,4,12
ReplyDeleteRob 6,4,8
Haley 9,3
tommy 5
Dave 4,4
Im sorry to hear that Kurt. Hope your ok :0)
ReplyDelete