In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 2008
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 32 kg Kettlebell swings
Post Results to Comments
Work Shops start this Thursday 1900-2000
This Weeks Workshop "Squats"
6 pull ups
6 ring dips
4 HSPU on box
8 20Kg KB swing
10 rounds + pullups and dips
D
as rx'd 11 rounds + 2 mu
pb is 12, last time did 10 so Im at hitting the mark consistently at least.
Form felt really good
6 Pull ups (Band)
6 GHD Dips
4 HSPU (Bands)
8 20Kg KB swing
11 1/2 rounds
10 rnds as rx'd
I was tracking well to get on the board then I lost steam on round 9 with 5 minutes to go. The last couple of rounds burned the shoulders something cronic.
At least the board is in sight.
Couldn't agree more with Mick's comments about Zone. I think of zone like fuel in a car. By putting in a cleaner fuel like premium unleaded you can't help but get a better peforming car. One of the very first Crossfit journals titled "What is fitness?"(Sep or Oct 02) describes the pyramid of fitness and its foundation is nutrition (no surprisses there).
The beauty of Zone is that it helps your work outs not only by giving you more energy but also by making your digestive system more efficient. This has the benefit of dropping your recovery time. So if every so often you see a great WOD on rest day you can still have a decent crack at it with a good energy reserve. Not to mentioned the huge impact it has on your general energy levels throughout the day.
I was 82.2kg when I started it. After 12 weeks I was 73.5.
That is my 2 cents worth. (as you can probably tell I am hooked so please feel free to tell me to shut up once in a while if I get carried away)
Cheers
Adrian
Waking up at 6am
Glass of milk 6.10am
Ristretto 6.30am
Grace, as rx'd 11:31, 7.15am
Hearing a PT at Fitness First ask his client
"..Gimme 1 more curl..." PRICELESS!
As rx'd
18 rds new PB
Mick
As Rx'd
Tony
8rounds (First Muscle Up WOD)
As rx'd
20kg KB
5 rounds
Yols
6 ring Pull ups (unassisted)
6 ring Dips (unassisted)
4 HSPU
8 KB swings 20kg
8 rounds + 6 pull ups & 6 dips
Jen C
Hey Mick!.
Cheers again 4 everythin 2day!. great WOD.
C u guys again soon.
Jase.
!!!!!! Happy Bithday HELEN !!!!!!
Soak it up in Thailand...
SP
Happy Birthday, Helen
With 6 pullups and 6 assisted ring dips.
20 Kg Kettle Bell swings
Hand stand pushups against wall.
8 Rounds.
Well done on the PB Mick! Amazing score!
As Rx'd
10 rounds
JC
happy birthday helen!13 rounds assisted ring dips green band <bit shaky>pullups thin purple band box hspu kb 12 kg little improvements !
stoked:-) 1st two rounds i did unassisted..then the rest pull ups on purple band 6 rounds and Jazz did 7 rounds and Happy B'Day Helen
Tx for the bday wishes everyone... i do miss cfx..heheh
Had a great bday though, all day by the pool afternoon massage and now dinner with the girls by beach.. but i still fitted in a run this morning 20min.. thats for the bday cake..
Great results by everyone today... good work!! 
6 Pull Ups
6 Ring Dips
24kg Kettlebell for Swing
6 Rounds + 6 Pull Ups and 6 Ring Dips
As R'xd
15 rounds + 2 MU
Steve W
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