PainStorm III - "Independence Day"
Location - Sidcup, Kent
Time - 12.00pm
Date - SundayJuly 3rd
On July 4, 1776, America claimed its independence from Britain and Democracy was born. To celebrate this occasion, our super chipper for this month is as follows:
10 exercises
76 reps each exercise (It was going to be 17 exercises but thats just insane!)
1. Sit up/clean and jerk complex - lie down, sit up to bottom of squat, grab bar, clean and jerk, set bar bown, sit down lie back
2. Wall Ball
3. Box jumps
4. Pull ups
5. Swings
6. Burpees
7. Knees to elbows
8. Push ups
9. Squats
10.TGU/lunge complex-tgu - lunge - lunge - lie down
( weight for all exercises and height for box jumps is your choice)
PainStorm has no boundaries- all are welcome to share in the suffering!
Anyone wanting to take part in person, contact Karl Steadman at spikey_karl@hotmail.com for directions.
For everyone else taking part, please post times, subbs, photos and comments to Karl or me at davideaston72@hotmail.com
The two Crossfit rules of perseverance:
Rule #1. Take one more step. Rule #2. When you think you can't take one more step, refer to Rule #1.
Sunday, July 03, 2005
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July
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- Well done Karl!!
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- PainStorm III - Independence Day
- 10km Run
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2 comments:
Aye rite!! ru trying to kill us? WELL? HUH? I feel sick just reading it lol.
Posted this on our site and CF.
CrossFit UK, Thank you for the thoughtful birthday present. Many Brand Xers asked "Why didn't you just send a card? Maybe a nice gift certificate." There have been several suggestions for what I should submit for you next month.
Scaled this workout for the group. Painstorm, AcheSquall, DiscomfortDrizzel, AnnoyingMist
Those of us who did Painstorm!
Steve-1:15
45# situp C&J,20# Wallball,24kg swings,10# TGU
Sean-1:18
45# situp C&J,20# Wallball,24kg swings,20# TGU
Connor-1:16
45# situp C&J,14# Wallball,16kg swings,10# TGU
Jeff-1:18
75# situp C&J,20# Wallball/45# Thrusters,24kg swings,12# TGU
Burpees! I love Burpees. Next July lets just do 1776 Burpees!
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