"Cindy Full of Grace"
3 Rounds for time of:
5 rounds of Cindy*
10 Clean and Jerks (95/135#)
* One round of Cindy is (5 Pull-ups, 10 Pushups, 15 Air Squats)*
Quote:
"Let food be thy medicine and medicine be thy food."
- Hippocrates
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CrossFit Level 2 January 25/26th... at CrossFit King of Prussia
CrossFit Level 1 Seminar 12/21-12/22 at CrossFit King of Prussia
CrossFit Level 1 Seminar 4/26-4/27 at CrossFit King of Prussia
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Aimee Lyons
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973.885.8728
http://www.crossfitkop.com/
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.
Hits
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
3 comments:
9:30
Aimee 19:57 RX
Jackie 18:38 (3-6-9 Cindy)
Mary 19:57 65# (3-6-9 Cindy)
Cate 22:03 RX
nooner
Keith 26:33 RR/115
Pam 27:26 Rx
Erini 15:20 35#/ RR
Korynne 23:22 75# snake
Eric 26:29 1 RD 3,6,9
Freaky 22:50 1/2 snake
Shannon 23:18 RX
Megz 16:00 2 RDS, 25# DB and extra work
Chloe D 26:41 (75#)
Abby 19:53 3,6,9 band snake 53#
Immy 23:56 3,6,9, RR snake 10KG
Rich 17:34 RX
Karen 21:54 35# 3,6,9 RR
Ben 15:45 Rx
Jeff 16:09 Rx
Grace 12:25 2 rounds Rx
John 25min 3-6-9 Cindy (ring rows)
Karolina 19:54 3-6-9 Cindy 55#
Dana 22min 85#/ 5 push ups
Ana 22min trainer bar/ ring rows/ knee push ups
Adrian 21:53 Rx
Matt P 20:52 95#/ ring pull ups
Graysen 21:10 60#/3-6-9 pull up attempts/ snake push ups
Mike 25min scaled
Matt D 16:41 Rx
Ulises 25min 3 pull up attempts each rd/ 95#
Josh M 20:55 115#/ ring pull ups
Josh 25min 3-6-9 banded pull ups/ range of motion air squats/ 75#
Steph 16:59 3-6-9 65#
Nat 24min snake push ups
Karen 25min snake push ups 75#
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