Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Debbie and her sister, Rebecca, Crank out the box jumps.
Scores: (this one was tough to gague as rx'd - towel pullups instead of rope climbs)
Eric - 25:53
Jeff 28:15
John 29:02
Desiree 24:40
Debbie 27:38
Rebecca 26:28
Michelle 23:55
Kathy 25:53
Emille - 24:08 (12 inch box, 1/2 pood)
Kristine - 16:04 (12 inch box, 2 rounds)
In continuing on our topic of motivation, another thing you can do is set specific goals and write them down and make a deadline. At the end of each of your profile there is a number of questions - and this is a good place to make public your goals. Eric has done this (read it here) You are welcome to use the questions already put there, but you are welcome to change them as well. Email Eric at fenceguy4@clearwire.net or me with the answers to your questions. (I can also give you access to your profile so you can update it at will if you'd like, let me know)
Here are some good ideas for fitness goals:
- Able to get a pullup / 10 pullups / 20 pullups / 50 pullups
- Be able to run a certain distance or a certain speed
- Hit a mark at a benchmark workout (Rx, time)
- Complete the Crossfit games as Rx'd (July 2009)
- Body fat % (although I like to do performance goals better)
Post to comments: Have you wrote down a specific goal with a deadline for anything? School, Work, Hobby, Sport, Religion? If so, was it successful? If not, do you think it can help?
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