Sunday
Had a mate, Matt from CrossFit 3D in Manchester up today, up for business but doing a bit of a tour of a few CF places on his way here and way home. We did a team workout that was awesome...not at the time though
5 lengths of garden with 50kg sandbag shouldered
then 20 reps / 15 reps / 10reps of
Deadlift x 80kg
KB swing x 24kg
Thruster x 20kg DB's
Burpees
5 lengths of garden with sandbag
SO they way this went was we both took turns doing sand bag run. The I started on deads while Matt started on swings and we couldnt go to next exercise until both had finished our reps, working through the four exercise. Then it was back to the deads for 15 reps, working through 4 exercises, then 10 reps. We finished off with sandbag runs
This was a great workout, not to difficult weight wise but was very taxing metcon wise
Showing posts with label crossfit 3d. Show all posts
Showing posts with label crossfit 3d. Show all posts
Sunday, 17 October 2010
Sunday, 14 February 2010
Catch up post
thursday - 3 sets strict pull ups - 11, 8, 7
Friday road trip to CrossFit 3D in Manchester - got there at about 5 and helped move kit, lay flooring, clear up etc.
Saturday - CrossFit 3D open day was fantastic, great to meet up with some old friends and make some new ones. Karl from CF3D did a talk on what is CrossFit and what people can expect from CF3D. There was a Fran off between Pete and Dom from CF Central Manchester - Pete finished in 3.05 not sure about Doms time. Then there was a 500m row off betwen me, Kempie from CF North East England, Matt and Colin from Cf Manchester/Central Manchester. Matt won in 1min 22secs not sure of the other guys time - but i did manage to break the rower, cracked the handle in half...oops. I tried to do another row after that but I only managed a 1min 30sec row.
After the row off people had a chance to play with some of the toys that were there - prowlers, dragging sleds, kb's, pull up frame etc.
Then for those that wanted there was a group workout - teams of 3 with only 1 person working at a time. The workout looked like this -
Everyone runs 2 x round building = 400m
60 squat cleans 65kg
60 pull ups
1 x overhead walking lunge with 2 12.5kg db's
60 kb swings 24kg
60 toes to bar
60 DB burpees 12.5kg
everyone runs 2 x round building
we took it in turns to do either 5 or 10 of each exercise, just chipping away at the reps, think or time was 27mins something
Had a fantastic day
Friday road trip to CrossFit 3D in Manchester - got there at about 5 and helped move kit, lay flooring, clear up etc.
Saturday - CrossFit 3D open day was fantastic, great to meet up with some old friends and make some new ones. Karl from CF3D did a talk on what is CrossFit and what people can expect from CF3D. There was a Fran off between Pete and Dom from CF Central Manchester - Pete finished in 3.05 not sure about Doms time. Then there was a 500m row off betwen me, Kempie from CF North East England, Matt and Colin from Cf Manchester/Central Manchester. Matt won in 1min 22secs not sure of the other guys time - but i did manage to break the rower, cracked the handle in half...oops. I tried to do another row after that but I only managed a 1min 30sec row.
After the row off people had a chance to play with some of the toys that were there - prowlers, dragging sleds, kb's, pull up frame etc.
Then for those that wanted there was a group workout - teams of 3 with only 1 person working at a time. The workout looked like this -
Everyone runs 2 x round building = 400m
60 squat cleans 65kg
60 pull ups
1 x overhead walking lunge with 2 12.5kg db's
60 kb swings 24kg
60 toes to bar
60 DB burpees 12.5kg
everyone runs 2 x round building
we took it in turns to do either 5 or 10 of each exercise, just chipping away at the reps, think or time was 27mins something
Had a fantastic day
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