Friday 110107

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
Post rounds completed to comments.


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Rest Day

Rest and Relaxation can be a very good thing as long as you don't do it as often as you know who!!!

The Picture says it all.

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Tuesday 110104

Front squat 3-3-3-3-3 reps
Goal should be to increase or maintain the same weight through all 5 sets up to max weight.
Like so!!!
Dave Lipson: 405-425-455-455-455lbs.
Pat Barber: 264-286-286-319-330lbs(fail).
Post loads to comments.

Monday 110103

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Post time to comments.

One element of Crossfit which is frequently intimidating to someone starting Crossfit is the mascot Pukie the clown. This mascot was created because of the intensity of some of the workouts drove some people to puke, either because they went beyond their limits or didn't scale up the intensity of their workouts in a normal pace. If you work to understand your limits and are patient with your progress you can become an excellent athlete without ever "meeting Pukie" But meeting Pukie always makes for a great story later, in a kind of sick "Crossfit"way.
"Happy Forging"

Rest Day

Happy Rest Day TAC-E!!!!!!!!!!!!
Welcome back Paul!

"Jack" Workout

Saturday 110101

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box