3 Rounds Not For Time:
3 Rope Climbs (legless if possible)
Accumulate :30 seconds L-Sit
50ft Handstand Walk
2 Rounds:
200m Run
Rest 1:1
400m Run
Rest 1:1
800m Run
Rest 1:1
(on round 2 rest 1:2)
Reid is being a super friend here as he places 50# of chains on Zack while Zack performs the body prop. For those of you who attended this year's SacTown Throwdown, you saw some great atheltes take a shot at this contraption. It is hard, but it is doable. The chains are a bonus and you can scale the exercise by moving the prop closert to the wall. This is a phenomenal exercise for developing both midline stability and lock out strength.
Reid and Zach have been consistently training with Josh now for a few months. They also do sessions with Amber on gymnastics reguarly. They are both great young athletes. Reid recently was selected for a State soccer team, and Zach was invited to swim at the Olympic training center in Colorado. They both can run a 19 minute 5k. Their coaches and fellow atheltes have taken notice of the extra strength and conditioning as well as their increased athleticisim and body awareness. I was cracking up when Reid's mom told me that when his buddies ask what he's been doing to get so fit he doesn't want to tell them about CrossFit because he doesn't want to give up his seceret edge.
These guys might be skinny, but they are ninja warriors and they have a great time while training here. Now if I could just convince their mothers to shave off those Justin Bieber hair do's.
