Nate
AMRAP in 20mins
2 x muscle ups
4 x Handstand Pushups
8 x KB Swings (32kg/16kg)
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10 comments:
Well done Macca! Nailed 10 rounds of "Nate" in 20mins on his bill. Where was the rest of my morning crew? I guess Sat morning will be busy with everyone in making up for today.;]
~#~#~#~#~#~#~#~#~#~
Don't forget free 15min consultation with Tom, our resident Osteopath, today 4pm - 7pm.
Nice one Macca!
I was always on a rest day, Neil is on a Stag do and I just hope Toby isnt stuck on the A303 after running out of petrol!
I will be in at somepoint tomorrow to do some strengh work followed by a short metco.
Dave how did you get on with the over head squats?
Be honest, how many people looked at the workout online last night & decided they didn't like HSPU's? Tee he.
Man it was lonely this morning but glad I did it. Was hoping for 10 rounds & just got there with about 20 secs to spare. HSPU's really drained me though & I almost ended up with a 1 1/2 pood kettle bell lodged in the back of my head.
Also did the progressions for the muscle ups on the high rings & then dips on the lower rings.
I will achieve a muscle up this year!!!
Guys - Whats Matt's surname? I have searched on Facebook for big gay Matt but he isnt on there anyone know?
Matt Withycombe aka The Stashman or Stash. I'm surprised that it didn't find him by searching for Big Gay Matt. It works on Google!!!
Ah I found him under big gay bear!
Adam, I got 90kg up and squatted it but right at the top i started to wobble and couldn't stand still with it. I looked at toby's 85 on facebook and my 90 was similar if not a bit cleaner but I didn't count it cos I didn't feel in complete control.
So in short settled for a 5kg pb with 80. Will get 90 and more next time.
Macca if i wasn't hanging out of my ass from last night I might have got up to go to the gym this morning but instead I woke up on the sofa in a mess and couldn't face life!!
I am playing squash tonight so might do this one tomorrow morning with an extra one to boot!!
Dave, A 5k pb is good, I will try and post my 104kgs in a bit, 100kg & 104kg felt alot better than 80kgs for some reason!
Ok for all you runners among us, Adam and toby obviously need not read on!!!
The run is now mapped on mapmyrun.com
Username and password both crossfitandover
Go into routes look at my routes and check it out, it is exactly 5k (I think) and there is a nice 500m walk back to the pub to stretch and cool down before a nice cold beer!!
9rds beats my PB by 1. Happy Days....
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