Due to everyone still being sore I have put off 'Fran' until Monday and it will definitely be happening on Monday.
4 Rounds for time of:
5 Power Snatch (60/40)
10 Pullups
15 Tuck Jumps
1 Macca's Run
Post time and weight to comments.
Thursday, November 29, 2012
Wednesday, November 28, 2012
Wednesday 28/11/2012
AMRAP in 15 minutes of:
4 Hang Clean (70/45)
8 burpees over the bar
12 kb swings
Post time and weight to comments.
4 Hang Clean (70/45)
8 burpees over the bar
12 kb swings
Post time and weight to comments.
Tuesday, November 27, 2012
Tuesday 27/11/2012
3 Dropsets of Dumbell Push Press
Pick ideal weights for you, minimum five reps on the first set.
5 minute AMRAP of:
Pushups
Knees to Elbows
Post time and weight to comments.
Pick ideal weights for you, minimum five reps on the first set.
5 minute AMRAP of:
Pushups
Knees to Elbows
Post time and weight to comments.
Monday, November 26, 2012
Monday 26/11/2012
100/90/80/70/60/50/40/30/20/10
Squats
Double Unders
There was a reason why it wasn't posted until now. See you soon.
Squats
Double Unders
There was a reason why it wasn't posted until now. See you soon.
Friday, November 23, 2012
Friday 23/11/2012
Today's segment is nice and easy. A lot of you males are living on steamed vegetables/salad and meat and today is to provide you a little kick to get a bit more out of your meals without adding the unnecessary fats. Also the general rule is to stay away from creamy dressings but today's will keep you in good stead without adding to the waistline. Welcome to 'Vaughn's Kitchen: Is it even Paleo?'. I stole both these ideas, 1 from my mum and 1 from Jamie Oliver, that kid's a genius.
Mum's Neverfail Marinade:
Olive oil
Soy Sauce
Garlic crushed or diced
Directions:
1. Add ingredients in a bowl.
2. Mix meat through the marinade and cook straight away or let sit for up to 24 hours.
3. BOOM! Always tender steak, not even kidding. (Check out those guns!)
Jamie's easy creamy:
3 Heaped tbsp of Natural Yoghurt (I used natural cow or some brand, tastes awesome from woolies).
2 tsp of Dijon or Hot english mustard (I used Dijon, but if you don't mind a good kick in the teeth try the hot english, goes just as well with more spice).
3/4 - 1 whole lemon juiced depending how juicy
A handful of soft herbs diced, I used chives but you can throw in coriander, dill, parsley or crushed fennel seeds.
Salt and Pepper (optional) -----> There's no mucking around with knives children, 'serious face on'.
Directions:
1. Mix yoghurt and mustard to combined.
2. Add lemon juice and stir through. (at this point I added a little more yoghurt to get the flavour and consistency right, don't be afraid to play around with the ingredients.
3. Mix through the herbs and salt and pepper. Serve over salad.
4. BOOM! Creamy, delicious and healthy salad dressing or can be served over cold meats at the Christmas table...just saying.
The salad had Grated Beetroot, Cos Lettuce, Baby Spinach, tomato, capsicum and cucumber in it.
Next week we have a guest chef and will be covering a snack idea or two for those people on the move. See you soon and eat well.
WOD:
50 Box Jumps/Slam Ball
Then 2 rounds of:
1 Macca's Farmers Carry
30m Overhead walking lunge
Then:
50 Slam Ball/Box Jumps
Post time and weight to comments.
Mum's Neverfail Marinade:Olive oil
Soy Sauce
Garlic crushed or diced
Directions:
1. Add ingredients in a bowl.
2. Mix meat through the marinade and cook straight away or let sit for up to 24 hours.
3. BOOM! Always tender steak, not even kidding. (Check out those guns!)
Jamie's easy creamy:
3 Heaped tbsp of Natural Yoghurt (I used natural cow or some brand, tastes awesome from woolies).2 tsp of Dijon or Hot english mustard (I used Dijon, but if you don't mind a good kick in the teeth try the hot english, goes just as well with more spice).
3/4 - 1 whole lemon juiced depending how juicy
A handful of soft herbs diced, I used chives but you can throw in coriander, dill, parsley or crushed fennel seeds.
Salt and Pepper (optional) -----> There's no mucking around with knives children, 'serious face on'.
Directions:
1. Mix yoghurt and mustard to combined.
2. Add lemon juice and stir through. (at this point I added a little more yoghurt to get the flavour and consistency right, don't be afraid to play around with the ingredients.
3. Mix through the herbs and salt and pepper. Serve over salad.
4. BOOM! Creamy, delicious and healthy salad dressing or can be served over cold meats at the Christmas table...just saying.
The salad had Grated Beetroot, Cos Lettuce, Baby Spinach, tomato, capsicum and cucumber in it.
Next week we have a guest chef and will be covering a snack idea or two for those people on the move. See you soon and eat well.
WOD:
50 Box Jumps/Slam Ball
Then 2 rounds of:
1 Macca's Farmers Carry
30m Overhead walking lunge
Then:
50 Slam Ball/Box Jumps
Post time and weight to comments.
Wednesday, November 21, 2012
Wednesday 21/11/2012
Hey everyone and welcome to another episode of Vaughn's Kitchen: Is it even Paleo?
I hope you've been enjoying the recipes so far, as I've said you can tweak them and play around all you want, if you have feedback let me know so I can keep making this work.
Before we get to the recipe today I want to go over the shopping involved a little bit as I have had a few people mention that eating 'Paleo' can be quite expensive. But with a weekly shopping bill of about $70-$90 for Marissa and I (depending on what we need that week) I can tell you we don't go hungry, and for anyone who's seen me eat at the Tav you know that means a lot of food.
The shopping is not just about shopping right, i.e the right foods, but also about shopping smart. Let's face it, despite their advertising the big supermarket chains are a ripoff. They have the occassional good deal but that's about it. Marissa and I use Menai Fruit World to do our fruit, vegetable and bits and pieces shopping. I never walk out of their spending more than $90 for the week and we always have enough to last us well into the next week. Today I wanted to show you how far $94 got me at Blue River Meats in Taren Point:
5.4kg of Rump Steak
3.6kg of Chicken Thigh
1.8kg of Drumsticks
4 Dozen eggs
1kg Bacon
That's almost 12kg of meat for less than $100 and 4 dozen eggs to top it off.
In the photo I have separated the meals into quantities for 4 people (Marissa's mum and dad also) So not only is this enough for Marissa and I but her parents. 3 Lots of Bacon for breakfasts, 7 Meals of steak (whether it be stir fry or bbq) 5 Meals of Chicken, A chicken casserole with the drumsticks and 7 small snack size portions of steak and chicken for my lunches or whatever. So that's 16 whole meals for less than $100 and I haven't even used the eggs yet.
There are plenty of other easy shopping tips that will save you money, take the time to ask, or find out where you can go to get the most out of your dollar. Onto Vaughn's Kitchen.
Vaughn's Lady-Pleasing Omelette
Omelette's seem like a difficult task but this breakfast only took me 15 minutes to prepare and cook before I was hoeing into it and is it Paleo? Yes it is, no bread at all and all your carb needs are catered for. And the positive is if it doesn't go to plan you will have great scrambled eggs.....
Ingredients:
2 tsp butter
3 Mushrooms quartered
1 Zuchinni sliced lengthways into 3 or 4 pieces
1 Tomato quartered
25gm Fetta cheese
The end of a capsicum chopped off
3 eggs (or 2 or 4, it's up to you)
1 Half avocado for serving
Directions:
1. Put eggs in bowl and whisk with a fork until yolks are beaten. (you can add milk if you're desperate).
2. Heat 1 large pan and 1 small pan medium-high heat. Put 1 tsp butter in each.
3. In the large pan put 2 or 3 quarters of tomato, Zuchinni slices, Capsicum and the mushrooms and cook through turning the Tomato, Zuchini and Capsicum once. (Look at those flipping skills, am I good or what?!?!?!
4. At the same time pour the egg mixture into the small pan. Crumble the feta around the surface of the omelette and dice the remaining tomato and do the same. Let it cook until the edges are sealed enough for you to get a spatula under it (like a pancake).
5. Flip one side of the omelette into the centre of itself. Cook for a further 1-2 minutes.
6. Flip from the same side over onto itself again, cook for 30 seconds or so.
7. BOOM! Lady killer omelette served with your pan fried vegetables makes for a killer meal. (Admittedly I burnt this one a little while attending to a phone call, it was still awesome).
Note: There doesn't have to be a filling for the omelette, but if you do want one you can use any ingredients you think will work; Olives, capsicum, cheddar, ham, bacon, chives for added flavour or even peas, it's up to you.
Rope Climb Practice
Bring long socks (football or soccer work well)
3 Rounds for time of:
20 KB Swings (24/16)
200m Run
Post time and weight to comments.
I hope you've been enjoying the recipes so far, as I've said you can tweak them and play around all you want, if you have feedback let me know so I can keep making this work.
Before we get to the recipe today I want to go over the shopping involved a little bit as I have had a few people mention that eating 'Paleo' can be quite expensive. But with a weekly shopping bill of about $70-$90 for Marissa and I (depending on what we need that week) I can tell you we don't go hungry, and for anyone who's seen me eat at the Tav you know that means a lot of food.
The shopping is not just about shopping right, i.e the right foods, but also about shopping smart. Let's face it, despite their advertising the big supermarket chains are a ripoff. They have the occassional good deal but that's about it. Marissa and I use Menai Fruit World to do our fruit, vegetable and bits and pieces shopping. I never walk out of their spending more than $90 for the week and we always have enough to last us well into the next week. Today I wanted to show you how far $94 got me at Blue River Meats in Taren Point:
3.6kg of Chicken Thigh
1.8kg of Drumsticks
4 Dozen eggs
1kg Bacon
That's almost 12kg of meat for less than $100 and 4 dozen eggs to top it off.
In the photo I have separated the meals into quantities for 4 people (Marissa's mum and dad also) So not only is this enough for Marissa and I but her parents. 3 Lots of Bacon for breakfasts, 7 Meals of steak (whether it be stir fry or bbq) 5 Meals of Chicken, A chicken casserole with the drumsticks and 7 small snack size portions of steak and chicken for my lunches or whatever. So that's 16 whole meals for less than $100 and I haven't even used the eggs yet.
There are plenty of other easy shopping tips that will save you money, take the time to ask, or find out where you can go to get the most out of your dollar. Onto Vaughn's Kitchen.
Vaughn's Lady-Pleasing Omelette
Omelette's seem like a difficult task but this breakfast only took me 15 minutes to prepare and cook before I was hoeing into it and is it Paleo? Yes it is, no bread at all and all your carb needs are catered for. And the positive is if it doesn't go to plan you will have great scrambled eggs.....
2 tsp butter
3 Mushrooms quartered
1 Zuchinni sliced lengthways into 3 or 4 pieces
1 Tomato quartered
25gm Fetta cheese
The end of a capsicum chopped off
3 eggs (or 2 or 4, it's up to you)
1 Half avocado for serving
Directions:
1. Put eggs in bowl and whisk with a fork until yolks are beaten. (you can add milk if you're desperate).
2. Heat 1 large pan and 1 small pan medium-high heat. Put 1 tsp butter in each.
3. In the large pan put 2 or 3 quarters of tomato, Zuchinni slices, Capsicum and the mushrooms and cook through turning the Tomato, Zuchini and Capsicum once. (Look at those flipping skills, am I good or what?!?!?!
5. Flip one side of the omelette into the centre of itself. Cook for a further 1-2 minutes.
6. Flip from the same side over onto itself again, cook for 30 seconds or so.7. BOOM! Lady killer omelette served with your pan fried vegetables makes for a killer meal. (Admittedly I burnt this one a little while attending to a phone call, it was still awesome).
Note: There doesn't have to be a filling for the omelette, but if you do want one you can use any ingredients you think will work; Olives, capsicum, cheddar, ham, bacon, chives for added flavour or even peas, it's up to you.
Rope Climb Practice
Bring long socks (football or soccer work well)
3 Rounds for time of:
20 KB Swings (24/16)
200m Run
Post time and weight to comments.
Tuesday, November 20, 2012
Tuesday 20/11/2012
EMOM for 10 minutes:
3 Front Squats (75-80% of max)
5 Ring Dips
Post time and weight to comments.
3 Front Squats (75-80% of max)
5 Ring Dips
Post time and weight to comments.
Monday, November 19, 2012
Monday 19/11/2012
Pullup Practice today guys.
20 minutes. Bring tape if you think you need it for your hands.
21/15/9 of:
Squat Snatch (40/25)
Burpees onto plate
Bring long socks on Wednesday for rope climbs.
Post time and weight to comments.
20 minutes. Bring tape if you think you need it for your hands.
21/15/9 of:
Squat Snatch (40/25)
Burpees onto plate
Bring long socks on Wednesday for rope climbs.
Post time and weight to comments.
Friday, November 16, 2012
Friday 16/11/2012
I wanted to take the opportunity to highlight one of our members today whom most of you know. Linda has been a member at CFBC for quite a few months and has been involved in making videos and taking photos for us at a couple of events. And, like you, has persevered through the movements just as much to achieve her goals.
What many of you won't know and maybe haven't noticed is that Linda undertook her own 12 week challenge to prove to herself that her goals are achievable. She stuck to eating the paleo nutrition method: eat meats, vegetable, nuts and seeds, some fruits, little starch and no sugar, and basically followed the 'Fitness in 100 words' located on the main page of this site.
Below is photos of the changes physically that have occurred and while they are fantastic and definitely deserving of praise what I have had the pleasure of experiencing as her coach and trainer, is to see her persona change to one full of life and enthusiasm and a desire to improve herself everytime she comes into the gym.
In her words "I have never felt this strong, happy or proud of myself :)".
Congratulations Linda and we look forward to seeing your new goals reached!
1 Macca's Farmer's Carry
25 L arm Kb Overhead Squats
1 Macca's Run
25 R arm Kb Overhead Squats
1 Macca's Farmer's carry
Post time and weight to comments.
Thursday, November 15, 2012
Thursday 15/11/2012
Hey guys, another episode of 'Vaughn's Kitchen: Is it even Paleo' and today we had guest chef Marissa Langtry cook up a storm in the kitchen. Unfortunately she is a little camera shy and we only have pictures of the food. This is her creation and she has simply named it: Spicy chicken and mushroom casserole.
Ingredients:
1 Onion, diced
2 Cloves of garlic, finely diced
2kg Chicken breast/thigh whole or chopped up to you.
2 Cans of diced tomatoes
1 Jar of tomato Passata
2 Tbsp tomato paste (optional)
10-12 mushrooms quartered
Rosemary
Salt and Pepper
Chilli Flakes (optional)
Directions:
1. Brown onion and Garlic in a casserole dish.
2. Add chicken and brown the meat.
3. Add Diced tomato and passada, bring to heat and simmer for minimum 20 minutes.
4. While simmering add mushrooms, rosemary, chilli, salt and pepper.
5. BOOM! Insane casserole. Serve with steamed vegetables and a small amount of mashed potato/sweet potato and you have an awesome meal.
3 Rounds for time of:
40 Wall Ball
20 Sumo Deadlift High-Pull (40/25)
Post time and weight to comments.
Ingredients:
1 Onion, diced
2 Cloves of garlic, finely diced
2kg Chicken breast/thigh whole or chopped up to you.
2 Cans of diced tomatoes
1 Jar of tomato Passata
2 Tbsp tomato paste (optional)
10-12 mushrooms quartered
Rosemary
Salt and Pepper
Chilli Flakes (optional)
Directions:
1. Brown onion and Garlic in a casserole dish.
2. Add chicken and brown the meat.
3. Add Diced tomato and passada, bring to heat and simmer for minimum 20 minutes.
4. While simmering add mushrooms, rosemary, chilli, salt and pepper.
5. BOOM! Insane casserole. Serve with steamed vegetables and a small amount of mashed potato/sweet potato and you have an awesome meal.3 Rounds for time of:
40 Wall Ball
20 Sumo Deadlift High-Pull (40/25)
Post time and weight to comments.
Tuesday, November 13, 2012
Tuesday 13/11/2012
Hey guys, with yesterdays recipe you can substitute the nut butter with almond meal for a more powdery pancake if you prefer that.
I've been married for 2 years today. It's been awesome and today's workout symbolizes how hard we as a couple have worked on each other and the things in our lives we put our hands to.
I also just wanted to see everyone hurt immensely, it was originally 2 rounds but after watching everyone this morning I reduced it to 1 round.
In Pairs:
50 Over Unders
40 Deadlifts (150/100)
30 Bear Complex (60/40)
20 Medball situps each
1 Partner Carry
Post time to comments.
I've been married for 2 years today. It's been awesome and today's workout symbolizes how hard we as a couple have worked on each other and the things in our lives we put our hands to.
I also just wanted to see everyone hurt immensely, it was originally 2 rounds but after watching everyone this morning I reduced it to 1 round.
In Pairs:
50 Over Unders
40 Deadlifts (150/100)
30 Bear Complex (60/40)
20 Medball situps each
1 Partner Carry
Post time to comments.
Monday, November 12, 2012
Monday 12/11/2012
Welcome to another session at 'Vaughn's Kitchen: Is it even Paleo?'. I had a request last week for paleo pancakes and here it is. I got this recipe courtesy of Paleo Mum, an online website that has some basic recipes for busy mums.
Ingredients:
3 Bananas (the more ripe the better)
3 Eggs
1/4 cup nut butter (your choice, I used peanut)
1/2 tsp Vanilla extract
1/2 tsp cinnamon
2 Tbsp Coconut oil or butter
Makes: 7-8 pancakes.
100% pure honey for taste, or fresh fruit, or for you hard nuts sprinkle your chocolate protein powder on top. Another option is to slice 1/4 apple thinly and cook in the pan drizzled with honey and cinnamon. Awesome.
Directions:
1. In a bowl mash the bananas using a fork.
2. Add eggs and vanilla and mix in thoroughly.
3. Add peanut butter and cinnamon and stir until pancake consistency is reached.
4. Heat a pan upto low-medium heat. Add the Coconut oil or butter. Pour in mixture (1/4 cup or so) and cook until bubbles begin to form on the surface. Flip and cook for another couple of minutes.
5. BOOM! Paleo pancakes guys and they taste awesome. Look at that face, it says it all.
Ingredients:
3 Bananas (the more ripe the better)
3 Eggs
1/4 cup nut butter (your choice, I used peanut)
1/2 tsp Vanilla extract
1/2 tsp cinnamon
2 Tbsp Coconut oil or butter
Makes: 7-8 pancakes.
100% pure honey for taste, or fresh fruit, or for you hard nuts sprinkle your chocolate protein powder on top. Another option is to slice 1/4 apple thinly and cook in the pan drizzled with honey and cinnamon. Awesome.
Directions:
1. In a bowl mash the bananas using a fork.
3. Add peanut butter and cinnamon and stir until pancake consistency is reached.
4. Heat a pan upto low-medium heat. Add the Coconut oil or butter. Pour in mixture (1/4 cup or so) and cook until bubbles begin to form on the surface. Flip and cook for another couple of minutes.
5. BOOM! Paleo pancakes guys and they taste awesome. Look at that face, it says it all.
'Helen'
3 Rounds for time of:
Macca's Run
21 KB Swings
12 Pullups
Post time and weight to comments.
Friday, November 9, 2012
Friday 09/11/2012
Welcome guys to another edition of Vaughn's Kitchen: Is it even Paleo?
This is a recipe my mum used to do all the time because it took so little time to prepare. Again I have tweaked it to cut out unnecessary processed carbs or at least minimise them. We will call it; Mum's Quiche/Frittata (depends if you ask Marissa or I).
Prep time: 5 minutes
Cooking time: <40 minutes="minutes" p="p">
optional - 1/2 cup cream
2. Add cheese and spinach. Mix and pour into and oven proof dish.
In this picture I have used almost 3 cups of spinach, I do everything by sight on this recipe now. Once you get used to it you can tweak. It doesn't have to be spinach either you can substitute or combine other ingredients including: Silverbeet, Bacon, Capsicum, Mushrooms, Fresh Tomato, Basil, Eggplant. Go nuts.
Ingredients:
12 Eggs
1/4 Cup SR flour
Palm full of grated cheese
2 Cups of spinach chopped roughly
1 cup of milk
50gm butter melted
optional - 1/2 cup cream
Directions: (That's a butcher's knife in my hand....I'm just massive)
1. Add eggs, flour, milk, butter (and cream if using) to a processor or bowl. Mix together well. Note: if not using a food processor or mix master the flour will go a little clumpy, it doesn't affect the quiche.
2. Add cheese and spinach. Mix and pour into and oven proof dish.
3. Bake at 180 degrees celsius for 30-40 minutes or until cooked all the way through.
4. BOOM! Quiche ala awesomeness.
In this picture I have used almost 3 cups of spinach, I do everything by sight on this recipe now. Once you get used to it you can tweak. It doesn't have to be spinach either you can substitute or combine other ingredients including: Silverbeet, Bacon, Capsicum, Mushrooms, Fresh Tomato, Basil, Eggplant. Go nuts.
^^^Look at that bicep^^^
AMRAP in 15 minutes of:
9 Overhead Squats (40/25)
15 Ring Dips
21 WallBall
Post time and weight to comments.
Thursday, November 8, 2012
Wednesday 08/11/2012
Hey guys, the next installment of Vaughn's Kitchen: Is it even Paleo will be up later today or early tomorrow. Check back on the website around 3pm for the update.
Every 2 minutes perform 10 Bench Press. 5 sets.
Rest
EMOM for 10 minutes:
3 Hang Clean
1 Jerk
It's a heavy day guys, get excited.
Post weights to comments.
Every 2 minutes perform 10 Bench Press. 5 sets.
Rest
EMOM for 10 minutes:
3 Hang Clean
1 Jerk
It's a heavy day guys, get excited.
Post weights to comments.
Wednesday, November 7, 2012
Wednesday 07/11/2012
We have a big circuit today. Lots of movement to be done. I look forward to seeing you all. I am in the process of organising the Christmas Party as well. Let you know within the next couple of days what the plan is.
Tuesday, November 6, 2012
Tuesday 06/11/2012
This week begins a summer of improving your health through the artform of eating. I will aim to post 1-2 tried meals per week and so you know I'm not just making things up I will post photos of the process and the finished product. I will also post the recipe I tried on the day's post, and put it in the nutrition tab. We are going to call these little segments.... Vaughn's Kitchen: Is it even Paleo?
I decided leading into summer we will visit and old favourite, the rissole, and make it as paleo as we can.
1kg Mince beef
1 Small onion, diced finely
3 Cloves Garlic, diced finely.
1 Handful of parsley, chopped
1 Heap teaspoon Cinnamon
1 Heap teaspoon Paprika
1 Cup almond meal (although I sprinkled in extra while mixing)
2 Eggs
Salt and Pepper for seasoning
Makes enough for about 20 Rissoles.
If you are looking for a way to get your kids to eat more vegetables or just increase your carb intake for training, grate 2 carrots and one zuchini into the mix.
Directions (super easy):
1. Place all ingredients in a bowl, mix together using your hands...unless your hands look like Chalmers' at the moment, then use a spoon.
2. Heat a frying pan and grease with Olive oil or Coconut oil.
3. Make 1 inch thick, egg ring-sized patties and place into the pan. Turning once after about 6 minutes. Allow the other side to cook for 4-6 minutes.
4. Boom!!! Enjoy with salad or vegetables for a healthy meal.
3 Rounds for time of:
9 Clean and Jerks (60/40)
12 Toes 2 Bar
15 Burpees onto a plate
Post time and weight to comments.
I decided leading into summer we will visit and old favourite, the rissole, and make it as paleo as we can.
1kg Mince beef
1 Small onion, diced finely
3 Cloves Garlic, diced finely.
1 Handful of parsley, chopped
1 Heap teaspoon Cinnamon
1 Heap teaspoon Paprika
1 Cup almond meal (although I sprinkled in extra while mixing)
2 Eggs
Salt and Pepper for seasoning
Makes enough for about 20 Rissoles.
If you are looking for a way to get your kids to eat more vegetables or just increase your carb intake for training, grate 2 carrots and one zuchini into the mix.
Directions (super easy):
1. Place all ingredients in a bowl, mix together using your hands...unless your hands look like Chalmers' at the moment, then use a spoon.
2. Heat a frying pan and grease with Olive oil or Coconut oil.
4. Boom!!! Enjoy with salad or vegetables for a healthy meal.
3 Rounds for time of:
9 Clean and Jerks (60/40)
12 Toes 2 Bar
15 Burpees onto a plate
Post time and weight to comments.
Monday, November 5, 2012
Monday 05/11/2012
Well done to all our crew from yesterday. We will have some photos up soon of everyone's efforts. Keep an eye on the CrossFit BodiComplete facebook page.
'Jackie'
1 Round:
1km Row
50 Thrusters (20/15)
30 Pullups
Post time to comments.
Thursday, November 1, 2012
Thursday 01/11/2012
Last Re-test guys.
Muscle Ups and/or Ring Dips for reps.
3 Attempts.
3 Rounds for time of:
10 Thrusters (50/30)
Macca's Run
Post time and weight to comments.
Muscle Ups and/or Ring Dips for reps.
3 Attempts.
3 Rounds for time of:
10 Thrusters (50/30)
Macca's Run
Post time and weight to comments.
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