Pain Storm

ATTENTION U.K CROSSFIT FANATICS

SUNDAY 1ST MAY

PAIN-STORMING

(Definition -A method of shared fitness prescription in which all members of a group spontaneously contribute ideas for inflicting pain)

TIME - 12.00PM

LOCATION - SIDCUP (Karls back garden)

Open to all members of the Crossfit Family

This time round the workout is in 3 parts.

1 Helen Race - 400m run, 21 Kettlebell Swings, 12 pull ups.

The winners of the two heats duel it out to decide the winner

2. Military "S.O.S" -

Exercise - Round1 - Round2 - Round3
Pull-up - 10 20 40
Swings - 10 20 40
Push-up - 15 30 60
Run - 200m 400m 800m

3. Secret Service Snatch Test- As many one armed snatches as you can in 5 minutes.

This can be done with any weight that you feel comfortable with, either Kettlebell, Dumbell or Barbell.

Everyone is welcome to take part, please email spikey_karl@hotmail.com with your results or post here in comments.

And the results are in-
(taken from Grahams post on the message board)

We had a great session today.
Started with the Helen races, and had a race off with the winners of the two groups.
Then we did Micheal Perry's Military SOS, which was an awesome workout...we were all screwed up after that. As such out 10min snatch test was cut down to 5mins.

Todays Results:

Helen Race

"Helen" race 1: Gally Vs Graham - Graham wins!
"Helen" race 2: Dan Vs Davie Vs Karl - Karl wins!
"Helen" race final: Graham Vs Karl - Graham wins!

Military SOS, the British civies got:

Karl - 14:09
Graham - 15:55
Dan - 16:37
Davie - 16:41 - used a 24kg kettlebell for swings!
Gally - 17:09

5 Mins snatch test:

Davie - 104, 24kg kettlebell (he got 30 in the first minute!!)
Gally - 90, 20kg Oly Bar
Graham - 115, 16kg kettlebell
Dan - 108, 16kg kettlebel
l Karl - 89, 16kg kettlebell