Archiv für den Monat: Juni 2009

CrossFit Certification

The CrossFit Level 1  Certification in Kaiserslautern was amazing, very competent and inspiring coaching, motivated participants, a lot of fun and sore quads/hamstrings. I can barely walk …

More later this week.

The second picture is our group.

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MONDAY, JUNE 22

For time:

5 chin-ups
20 deadlifts
5 push-ups
5 chin-ups
15 deadlifts
10 push-ups
5 chin-ups
10 deadlifts
15 push-ups
5 chin-ups
5 deadlifts
20 push-ups
5 chin-ups

Post time and load to comments.

MONDAY, JUNE 15

Double Tabata:

squat
military press

In twenty seconds, do as many squats as you can, then rest 10 seconds. Alternate with miltary presses. Repeat this seven more times for a total of 16 intervals, 8 minutes total exercise. The score is the least number of reps for any of the sixteen intervals.

Post score and load to comments.

MONDAY, JUNE 8

Benchmark day:

Girls:

Three rounds for time of:

10 push ups
20 sit-ups
30 squats
40 swings

Men:

Four rounds for time of:

10 pull-ups
20 push-ups
30 sit-ups
40 squats

Post time to comments.