5 rounds of:
40 seconds Max Double Unders
20 seconds Rest
40 seconds Max reps KB Swings (53/35)
20 seconds Rest
20 seconds Max reps Chest to Bar Pull Ups
10 seconds Rest
1) Deadlift (work to heavy unbroken 10)
2) Alternating Tabata
Ab Mat Sit Ups
Ring Dips
Rx’d + (70/53)
2) Every minute on the minute complete:
Minute 1- 1 Muscle Up
Minute 2-2 Muscle Ups
Minute 3-3 Muscle Ups
Continue as long as you are able
Letting Beauty Speak Up Itself-Video
Why You Should Fill Your Company With ‘Athletes’-Forbes Magazine
Nutrition Clinic Thursday, October 10th 6:30pm (free to CFM members 10$ for non members)
The “Shed The Winter Coat Before Winter Nutrition Challenge” will officially begin Monday, October 14th. Details about the challenge scoring system and teams will be posted by Wednesday.
-Teams will be two or three, (depending on number of participants)
-Teams will be selected by Monday, October 14th.
-Buy in $30-I know, seems high, but it does two things- A $30 investment in you health, your knowledge of how you should eat, consistent nutrition advice, and your new body (more important, better health) and if your team wins the challenge, your team gets to split the whole pot. So if 30 people enter the challenge, you split $900 dollars to spend on you new clothes to show off that new body.
-To participate in the challenge, you must participate in the before and after BOD POD testing. This is the gold standard in body composition testing. The Biggest Loser as well as NFL Combines use this style of measurments. The results will be used to determine our winners. Pre test and Post test will each cost $30 per test. Check Bodymetrics out HERE
“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder
WOD @ Crossfit Cull man in AL.
SWOD. 6×5 BS@ 165
WOD
21-15-9
TTB
Dead lift @205
Box jump@24″
8:26
96/26/210
SWOD: 135#
443 singles/ 91 KB @ 35#/ 34 pull-ups blue bands
Total 568
DL: 205
WOD: 82/30/164
Tabata: 12/9
DL 275
WOD 68/30/350 =448reps (70lb KB,Singles)
Tabata 11/7
DL 100
WOD 42/80/45 (Row for cal, KB 26lbs, Ring Rows)
Tabata 10/8
DL 95
WOD 264/66/44 (Singles, KB 26lbs, Ring Row)
Tabata 8/5
DL 365 lbs 8 times
WOD 133 double / 72 KB @ 70lbs / 31 chest to bar blue band= 236 reps
DL 195
WoD 385 RX +
DL 225 WOD: 455 but I modified chest to bar for bar rows. 1 week down 5 weeks to go.
DL: 205lb
WOD: 330 Singles + 97 KB-35lb + 21 CTB = 448
Tabata 10/7 +/- 1
84 DU + alot of singles/105 KB (35lbs)/25 Regular PU
334 singles
96 KB
26 pull ups
DL 155
DL 295
WOD 337/81/39 = 457 (Singles/53 KB/Bar Rows)
SWOD @ 210
WOD 279/101/25= 405 reps
SWOD 100lbs
263/81/49/393 total
Tabata 9/6
DL 365
267/83/46=396
SWOD: 275
370 or 380/81/32 (singles/53KB)
99 DU’s/ 90 kb @ 70/ 25 CTB pull-ups = 214
365 DL x 10 reps
DL 225 x 10
447/98/33 = 578 (singles/53/some CTB and some regular PU)
tabata 13/7
DL 315
128/85@53/22
DL 225
167/96/28=291 rx’d except for a few CTB’s ended up being PU’s after 3rd round
324/97/41=462
DL 410