A man’s health can be judged by which he takes two at a time: pills or stairs.
Gym-Nasty
Hollow Rocks and Arch Rocks practice
Accumulate 3 minutes in Handstand
Do as many Squats as you can in 3 minutes
Do as many Sit-ups as you can in 3 minutes
Do as many Double Unders as you can in 3 minutes
Accumulate 3 minutes in the top of a Pull-up (chest to bar)
Heavy Metal
Clean
3, 3, 3, 3, 3
3 rounds for time of:
30 Double Unders
15 Bench Presses, 155lbs
Hell’s Bells
Dumbbell Hang Cleans
5, 5, 5, 5, 5
4 rounds of:
1 min Kettlebell Swings, max reps
1 min Squats, max reps
1 min Double Unders, max reps
1 min Row, calories
1 min Rest
Announcements:
Our friends over at FinishlinePT are going to provide us a FREE session of active release techniques, message and manual active isolated stretching to optimize recovery.
Location: FinishlinePT 119 West 23rd St., Suite 304, New York, NY
Date and Time: January 14, 2010 at 8:00pm
Finishline Physical Therapy is an out-patient orthopedic and sports medicine clinic that offers the highest quality of service and personal approach to rehabilitative care.
They specialize in hands on, one-on-one therapy for orthopedic and sports-related rehabilitition for both post- and non-operative injuries.
Please let us know at www.nycendurance.com if you are interested.
Oh Yeah by the way it is FREE!!!
AND
We have discount code to the CrossFit HQ Store for 40% off…but it expires tomorrow. If you want to get anything let us know and we will put in an order.
Whoa you did Heavy Fran or just happened to have 135# by you?
No, I certainly did NOT do Fran with 135lbs! That’s just stupid. The tiny little 95lb bar in the background of the pic was plenty. That 135lb bar was probably just still there from when I was warming up with light curls!
Awesome pic! About to get my hotel workout on here in Denver…will keep you guys posted!
Yeah that’s about right for a curl warm up weight.