Monday, October 1, 2012

 Thanks to everyone who came from near and far for CFRX’s first CrossFit Endurance Trainer Seminar…it was AMAZING!! And a big hand to our excellent CF Endurance Instructors Valerie Hunt, Ayo Anise, & Dan Hollingsworth…remember you’ve got a new gym-home anytime you’re in the ATL 🙂  


Buy-In: Row 1 K For Time


“Flat Tire”

8 Hand Release Chest Slap Push Ups
8 Chest to Bar Pull Ups
8 Push Presses (135#/95#)
8 Kettlebell Swings (70#/55#)


3 Attempts to find max rep Toes to Bar

14 thoughts on “Monday, October 1, 2012

  1. I felt so happy a little while ago and realized it must be because I went to the gym first thing! Also, even getting just 1 Toes-to-Bar pleases me. (I got 1.) I woke up with a bad crick in my neck so I went light on the amrap.
    Row: 4:45
    AMRAP: 5 rds + 16 (slapping chest push ups from knees; regular pull ups w/blue band; 45# push presses; 35# kbs)

  2. 1000m row – 3:42

    TTB – 21

    AMRAP – 5rds + 8 pushups. Rx pushups and pullups. 115 on the PP and 55 on the KBS.

    1. Row: 4:26

      3rds + 8 + 8 + 8 + 2
      80# pp, 55 # kbs
      this one kicked by butt.

      TTB: 16
      rds were: 16, 13, 5 (my body was done by the last one)

  3. row 4:30something
    AMRAP – 6 rds, 6 push-ups. Chest-to-bar w /red band.
    TTB – 9
    It was “no music Monday,” which pretty much sucked. I mean, who wants to listen to their body (mine) slapping the floor during push-ups or to the grunting and panicked counting during the AMRAP? Get that ipod cable fixed please and note to later classes: someone bring a Jawbone or speaker thingy.
    Thanks, David, for rowing tips and for the song and dance .

  4. row 4:xx (maybe 4:40?)

    AMRAP: 7 rds, regular push-ups, regular pull-ups with black band, 45# push press, 25# KBS

    I got a whopping 4 TTB total

  5. Row 4:23

    6 rds+ 6

    RX weight on PP and KBS. Prego mods: pushups on paralette bars and regular pull-ups

    The PP slowed me down most. Felt very heavy after round 2

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