"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
"Nasty Girls"
3 rounds for time:
50 squats
7 Muscle ups
10 135# Hang power cleans
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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3 comments:
Crossfit SoCOS did Nasty Girls
12:04
WAY behind my PR of about 10min.
The folks here are kicking my butt, but I'm also not performing as well as I did in Afghanistan. Could be altitude, or the fact that I'm working out at 5:30 AM. It will come along I hope.
stay the course friend...
Got nasty with dem Girlies...haha.
24:07 total time...
Subbed 4 & 4 pullups and dips for Muscle Ups. I have a new focus on hammering out good form and power rather than just pure fast numbers. Also, slowly phasing into the ZONE diet...as prescribed by CF
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