Take 15 Minutes to build to a 3 RM Deadlift
(athletes should lift every 2/3 minutes and accumulate 5 heavy sets)
then...
For time:
45 Handstand Push-ups
45 Deadlifts (155/225#)
Quote:
"If you can't accept losing, you can't win."
- Vince Lombardi
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Aimee Lyons
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King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
Disclaimer
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
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World Class 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.-Greg Glassman
6 comments:
Cate 225 4:23 rx
Aimee 205 4:29 rx
Nooner
Dana H 275 6:38 rx
Gordy 305 6:35 185#/1 AB Push-ups
Megs 195 7:02 10 HSPU/35 Pushups 125
Matty Bo 365 9:08 2 AB/ 25 HSPU/20 pushup
Meredith 275 6:30 2 AB
Carl 405 PR! 4:09 rx
Shannon 273 7:43 30 pushups/15 hasp
Kevin 405 8:56 rx
Liam 235 PR! 9:10 40 pushups 1 ab/30 DL 145#
Gina 205# 7:20 10 strict 3 AB/35 pushup/ 125#
Ana C 243 5:17 rx
9:30
Mary 185 8:22 115# 30 HSPU 1 ab
Jackie 285 7:59 2ab 25hspu
Pam 255 5:45 1ab
Monica 8':46 sc
4:30
Grayson 115 7:40 65# zpress
Ryan 115 7:51 sc
Matt P 285 8:19 185 deficit
Bala 175 8:04 zpress 115#
Trevor 325 8:02
Bettie 200 6:50 125#
Mike 225 8:28 135#
Karen 245 8:37 3ab
Freaky G 245 PR 8:22 1/2HSPu 1/2 press
5:30
Seth 405 6:29 155# 35 z[ress
Kaybay 195 7:30 HS attempts
Scientist 230 3rm BACK squat 6:00 105 BS
Chelsea 135
Steph 200 7:12 sc
6AM
Kristen 185# PR!
Larissa 170#PR! 9:05sc
Alex 405 9:34 2ab
Subhan 215 hex 9:50 2ab, 165 hex
Jess 215#PR! 10:58 3ab
Tori 185# 9:11 135# box pu
Bryan 405# PR! 10:56 box pu
Kaitlyn 255# 10:46 1ab
Mike 205# 10:35 incl pu, 135#
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