"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell swings (35/53#)
12 Pull-ups
Quote:
"Experience teaches slowly, and at the cost of mistakes."
-James A. Froude
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crossfitkop@gmail.com
973.885.8728
http://www.crossfitkop.com/
King of Prussia, Bridgeport
the greater Philadelphia area
Pennsylvania
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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
4 comments:
Instead of 'hanging in there' let go and find solid ground to stand on! What is it you're holding onto anyway?
But hanging makes your grip strength stronger!! :)
Ooh some day somebody's gonna make you want to
Turn around and say goodbye
Until then baby are you gonna let them
Hold you down and make you cry
Don't you know?
Don't you know things can change
Things'll go your way
If you hold on for one more day
Can you hold on for one more day
Things'll go your way
Hold on for one more day (one more day)
Patrick 12:36 RX
Flounder 15:02 RX (First Benchmark RX)
Phil (NY) 12:59 RX
Dana 13:28 RX
Fugo 11:58 RR PR
Jen S. 11:08 Band/18
Sue K. 12:36 Band/26
Alona 13:42 RX
Joe G. 14:52 Band
Rachel 14:37 RX
Anne B. 14:42 Band/26
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