"JT"
21-15-9 reps for time:
Handstand Pushups
Ring dips
Pushups
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Fitness in 100 words
- “Eat 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 ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Josh B 16:23 (10kg db/band)
Adam W 18:41 (15-12-9)
Amy L 16:22 (pike/band)
Jason M 19:59 (pike)
Priscilla O 9:20 (box PU/bench/sit)
Cathy T 16:15 (8kg db/band)
Preet J 16:31 (12.5kg db/band)
Pat Mc 16:34 rxd
Mark B 20:12 rxd
Rabbie N 17:05 (15kg db/band)
Nat P 17:30 (bar PU/band/sit)
Ernie R 13:43 (pike/band)
Heidi R 8:17 (box PU/bench/sit)
Intro #4
Adam R
Steve P
Susanna H
Lauren P
Posted by: Gregg/Cathy/Brent | 01/17/2013 at 08:16 AM
9:15am
Blake A 20:02 (15-12-9)
Liam R 20:51 (pike)
Linda W 14:29 (15-12-9)
Scott L 23:14 rxd
Matt J 20:09 (pike/band)
Adam P 19:57 rxd
Simon D 18:25 (pike/band)
Steve K 23:34 rxd
Amanda H 14:00 (8kg db/band/box PU)
Trevor W 18:28 (pike/band)
Tamara G 11:44 (bench PU/dip/sit)
dan L 18:45 rxd
Beth O 19:50 (bench PU/box/sit)
Posted by: Gregg/Mick | 01/17/2013 at 10:30 AM
5pm
Tiaan D 8:26 rxd
Ryan N 17:46 (abmat)
Simon Z 17:14 (DB/band)
Sarah Z 11:43 (pushup/band/GM)
Alisha D 10:48 (pushup/bench/situp)
Andrew R 14:00 (band/pike)
Jeremy B 16:24 (abmat)
Jason J 18:27 (band/situp)
Scott K 17:36 (abmat)
Posted by: Gregg/Brent | 01/17/2013 at 05:56 PM
6:15pm
Ben K 17:01 rxd
Luke R 16:19 rxd
Ben R 17:30 (15-12-9/Abmat)
Terri B 18:26 (pike/band)
Alix B 19:01 (bar pu/bench/situp)
Sahim S 24:08 (band/pike)
Terri A 15:33 (band/8kg)
Sean A 13:16 (70kg dl mod)
Ryan D 16:38 (12/5kg/15-12-9 RD)
Amanda P 12:07 (box pu/situp/bench dip)
Jimmy L 18:39 (band/db)
Anthea C 20:40 (15-12-9 hspu/band)
Hung D 20:48 (15-12-9)
Deniel U 16:26 (pike)
Harj S 18:09 (15-12-9/band/10kg)
An H 19:20 (abmat/band)
Morgan H 16:29 (8kg/band/pu)
Danielle O 21:20 (12-9-6 hspu/rd)
Posted by: Gregg/Brent | 01/17/2013 at 07:21 PM
WOW Tiaan that is fast! Nice job
Posted by: Doug A | 01/17/2013 at 08:15 PM