CrossFit Kandahar

090731

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 090626

090730

Rest Day

090729

Run 10 K

Post time to comments.

Compare to 090701.

090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

2000m Concept 2 rowing competition results

 Congrats to all that participated.  We had a fun morning with some good competition and many personal bests.

The overall winner was Al with a time of 6:45.2...it was impressive to watch.

Club members who participated were:

VW - 7:11.8

Jaron - 7:18.3

Lee - 7:26.6

Monica - 8:48.2

Well done everyone, see you at the next one. 

090727

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

090726

Rest Day

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: pullups, dips, rope climb, pushups, situps, 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.

CrossFit Journal, Oct 2002

2000m rowing competition Sun 26 Jul 8am

There will be an indoor rowing competition held at the Canadian gym on Sunday July 26th.

090725

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Post rounds completed to comments.