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.
Archiv für den Monat: Juni 2009
MONDAY, JUNE 29
For time:
600m run
20 push-ups
50 jumping pull-ups
20 push-ups
600m run
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WEDNESDAY, JUNE 24
5 rounds for time:
10 knees to elbow
20 overhead presses
30 swings
40 squats
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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
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FRIDAY, JUNE 19
For time:
100m walking lunges
600m run
100 squats
600m run
100m walking lunges
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WEDNESDAY, JUNE 17
For time:
600m run
21 sumodeadlift-highpulls
21 burpees
600m run
15 sumodeadlift-highpulls
15 burpees
600m run
9 sumodeadlift-highpulls
9 burpees
600m run
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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.
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FRIDAY, JUNE 12
Five rounds for time of:
600 m run
10 deadlifts
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WEDNESDAY, JUNE 10
Three rounds for time of:
600 m run
30 kettlebell swings
30 push presses
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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
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