Workout of the Day:
Back Lever Progressions
Tabata Fran Mash Up
20 seconds on, 10 seconds rest, alternating each round between
45Kg Thrusters
Pull Ups
Complete 16 rounds (8 rounds of each exercise).
Post total score to comments.
The Essential’s Course starts tonight at 8pm, and already looks to be proving popular. Tonight’s Essential Movement is the “Air Squat” [wmv][mov]
Thanks to Sarah and Akeisha from CrossFit Chicago, who stopped by for a workout while on holidays here.
The Great Cholesterol Myth – Malcolm Kendrick
Ah, conflicting feelings about whether to go for a cycle tonight or CF for a Franish workout. Tempted to go half and half and just cycle over.
I hated the bupees last night but I clearly dont jump that high normally. The girders should be the standard for burpees if you can reach them and brought in when possible.
I hope everyone is having a great day. 4 Days till the Cup Final!!
Jeff, you could certainly cycle over, but can you stand the tears of pain as you try to cycle home? That’s the question.
Girder Burpees just make it all the more evil I guess.
In other news, we don’t really look all that close in that photo above. Not by a long shot…
Myself and Ruairi decided we were going for “deliberately aloof, faux-tough generic crossfit guy” in that photo. It’s easier for him on account of the tats…
I look like a smaller, bluer version of Paul in that photo. Same pose but I’m shorter and have smaller shoulders and arms. I also look like I’m trying not to laugh at something.
Bah, we tried to get closer together but our shoulders are all just too broad and massive.
Bobby I’d be careful or you’ll be attacked by steak & milk wielding CFI coaches trying to fatten you up.
Damien: 28/9 as rx’d
Jeff: injured
Ruairi: 45/51
Shane 1.0: 14/45
Stephen: 23/30
Pixie: 24/42
Tony: 32/40
Derrick: score missing from whiteboard
Rob: Ditto
Sue: Ditto also I’m afraid
Bobby: 36/49
Essentials:
Eamonn – 6:40 (4 rounds, no run)
Margaret – 7:03
Bobby – 1.45:35.9
Mary – 7:24
Kinsella – 7:22
Cian – 6:50
Sofia – 8:45
Paddy – 8:08
Brian – 7:02
Valda – 9:00
Well done to everyone for taking part. It was a great class. Thanks
Not too worried about the score ,I sucked,I had to switch to box jumps instead of thrusters due to gimpy shoulder, a bit weird as no bother with chin ups or ring work so just confused now.On the plus side I did skin the cat for the first time.
Did The Kyle as my work out today
Amrap 20 mins
15 SDHP @ 30 kg
12 Squats
9 Push ups
Got 6 rounds 15 sdhp
Ah ! I was dying to know how my first work-out back went.