| Saturday, December 29, 2007 |
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Workout of the Day: Painstorm XX Brought to you by: Karl Steadman and the good folks of Crossfit Manchester UK. One minute at each station with a running clock as with Fight Gone Bad. You get one minute off after each 5 events and rotate from A to B to C to D and then do it again for a total of 40 minutes of work time. If you can’t do muscle-ups set the rings at a height where you can do a jump assist through the transition. If you can’t do handstand pushups do pushups with your feet elevated as high as you can go. Rotation A 1 – Handstand Pushups 2 – Muscle Ups 3 – Air Squats 4 – Sit Ups 5 - Pullups Rotation B (36 lb KB) 1 – 2-Hand KB Swing 2 – KB Snatch (L) 3 – KB Walking Lunge 4 – KB Snatch (R) 5 – KB Goblet Squat Rotation C (95 lbs) 1 – Push Press 2 – Sumo Deadlift High Pull 3 – Split Jerk 4 – Power Clean 5 - Thruster Rotation D 1 - Burpees 2 – 10 Meter Sprint 3 - Pullups 4 – Military Press 5 – Row (Calories) "My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging." -Hank Aaron                                              |