Caption this (Josh & Erica)
4 rounds of:
15 Weighted Abmat Sit ups 53/35 - anchored feet, keep weight high on chest throughout ROM.
12 Toes to Bar
9 Second L-Sit (cumulative time)
Friday Night Lights -13.5
by Kevin Mooney
4 rounds of:
15 Weighted Abmat Sit ups 53/35 - anchored feet, keep weight high on chest throughout ROM.
12 Toes to Bar
9 Second L-Sit (cumulative time)
Friday Night Lights -13.5
by Kevin Mooney
26 comments:
Josh, Tony, Sharon - remember this one a few Sundays ago? Ready to tackle this one again?
I also did this with Bus and Austin, all I can say is holy abs!
I just have to post a little comment about the effects of Crossfit. Tonight I ran a 5K that I have run every year for the last 5-6 years. It is the first measurable event I have had since I started with Apex a few months ago. In my sport of dog agility, I have seen the effects of more power out of my legs in pivot turns and general speed burst running. But this 5K would give a timed and measurable result. I PR'd this course by 1:23 over last years time with a time of 28:25!! And more importantly I felt strong MENTALLY and physically throughout the whole race!! Crossfit not only works your body but it has really helped me with my mental focus as well. I can't wait to see the results of this coming Saturday's Spartan race!! I am so stoked to see the difference over last years time in the Spartan!!
Thank you to not only Josh, Tanya, Keith, Jane, and all of the other instructors, but also the other members of Apex!! You are all amazing and motivate me in so many ways and push us all to become better and stronger people.
I'm ready Bek!
Nice work Frank! Will look for you on Sat...
I thought this sounded familiar Bekah!! although ours were strict toes to bar, weren't they?
nice Frank!
Frank that is terrific.Thanks for the nice words. Great work and goodluck this weekend with your Spartan race. Keep it up at Apex and you will continue to see goals broken each and every month. Glad to have you apart of the Apex team.
10:29 35# kb ttr. 9 seconds didn't seem long until the second round came around. The L sits were tough. My abs feel like they're permanently stuck to my spine after this WOD. Loving the warm up runs! Getting me ready for the spartan race this weekend. Good luck to all those in the race.
Nice work Frank! Congrats on the PR last night!
Thatta boy Frank!!! So happy for you :) Nice job on the 5k last night, we didn't see you, so you must have been in the first wave of fast guys. We didn't get outside in time for you or Cassandra!
Keep up the hard work! Good luck at the Spartan to you and the other Spartanians! HAVE FUN!!!
Way to go FRANK! Keep up the hard work and stay on it!
Best of luck to all our Spartans this weekend!
Who's all running the Spartan Race?
Frank
Rob
I am too
spartaning
9:25
unweighted sit-ups
TTRig
Knees up L-sit (an "N-sit" maybe?)
It was great seeing so many familiar Wed. aryn6am. faces!
Thanks for the comments and encouragement, Clayton.
9:19 26#, one leg l-sits
100m rows for warm up 14s/16s
8:41, 18#, toes to post, knees l-sit. This was a burner.
Loved the warm up. Sprinting is much more fun to me vs. running a couple 400s. 14 quick/18 slow.
8:12 18#, ttp, knees up
19/20 for the sprints, which I hated, I'll take paced longer distances any day. Between my legs and my abs I figure I'll just fall out of bed tomorrow :)
In general I really liked this workout and Tuesday's - still fast but full of tough skill/strength moves like the handstands and L sits.
Congratulations Frank! That's awesome! Keep up the great work...
8:53
26# kb
This one felt worse even thought the first time doing it we had to do strict ttb!
WU 100m sprints 16/19 sec
Warm-up: 17/21
This was definitely not my best... had all kinds of issues on TTB.
10:59, 26#, Knees, JTTB
I know Jon Hwang is doing the Spartan this weekend as well. I think it there Sunday.
I think I was 10:00
35# KB
15#KB/ tt rig/ knee L sits
8:40
WU runs 17/20
7:36 - 26# KB, ttr, knees up. should have tried the jumping ttb.
14/17 on the sprints.
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