Ken and Paula are heading back down to London on Thursday the 16th December to carry out all the retests to see how well their fitness program and diet has gone over the past 6 weeks. I have little doubt they will have improved as they have both made excellent strides forward in every part of CrossFit. Strength, Stamina, Cardio and flexibility have all improved and with a doctors appointment 2 weeks ago we have already seen Ken's blood pressure go from 160/100 down to 120/80 (normal).
We will bring you the results from St Mary's hospital very soon!
Final week workouts:
WOD 1:
3 Rds
Run 400m
KB Snatches 10/arm (24kg/16kg)
Run 400m
KB Swings (24kg/16kg)
WOD 2:
300
25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups
WOD 3:
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
WOD 4:
JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
WOD 5:
Nasty Girls
3 Rds
50 x Squats
7 x Muscle Up
10 x Hang Power Cleans @ (60/40 Kg)
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