CrossFit Maroubra

Thursday, 4 October 2012

This will be benchmark month & what better way to kick it off than the iconic CrossFit workout.

It's Fran time

21-15-9

Thrusters
Pull Ups

Finisher

Max Double Unders in 3 Minutes

2 comments:

Graeme4 October 2012 at 14:37
Gary 4:34 @ 30kg & band
Rach 4:18 @ 20kg & band
Rohan 6:20 @ 30kg & band
Owen 7:04 rx'd
Brendon 3:25 Rx'd
Manuel 6:49 @ 25kg & band

Happy anniversary Rach & Garry
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Graeme10 October 2012 at 14:20
Zen 6:30 @ 20kg & band
Brad 8:48 @ 40kg & band
Richard 4:41 @ 20kg & band 15-12-9
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World Class Fitness

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