Sunday, 21 Nov, 2010

Posted by Mandee on November 20, 2010   |   9 Comments

5 minutes of Team Med-Ball Tosses

8 Minutes of Hip Flexion/Leg extension mobility work

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Spend 2 minutes working on Thoracic mobility by relaxing on a foam roller running parallel to the spine (face up)

Post number of rounds completed to comments.

9 responses to “Sunday, 21 Nov, 2010”

  1. Kerri says:

    Go Ben, Go Ben, Go Ben!!!

  2. stacey penton says:

    nice pic ben!!! too bad your not wearing any fringe, haha

  3. Ben says:

    I figured it was only a matter of time until one of these pictures made its way onto the website. It looks like I’m just standing there!

  4. Dennis says:

    Greetings Bad A'” CFHSV Athletes,
    I tried to get this posted yesterday as I wanted to say what a blast the Gymnastics workshop was. Kudos and a Big Thank You to Joy and her little helper. Everybody did wonderful and most of all every body had smiles all over their faces. I know I was stoked, Thanks Josh K. and you know what for. Also a Thank You to the Matrix for hosting and Russell for putting together.

    Everybody hitting today’s class know’s how bad I want everyone to get double unders and every weekend I want you working them at least one of the days. So please bring in your favorite jump ropes and get to class a little early and we can work some DU drills.
    Train Hard, Train Smart, Train to Survive! OkieDB Out

    • Josh Kennedy says:

      Hate to see you missing all the fun! My stomach was not happy with all the tumbling, skipped lunch when I got home. But still, lot of fun, glad we had the opportunity.

  5. Larry says:

    Home gym:
    6 rounds + 83 seconds

    I was going to skip today, but my son came up to me while I was on the couch and asked if he could do a crossfit workout with me. Absolutely! Accountability via kids…

  6. katieg says:


  7. Patrick says:

    Yet another HoboGym WOD… miss you guys.
    But, it’s been a good weekend. Dylan (my son) is back home.

    5/3/1 Deload Week: Squat 115(5)-145(5)-170(5)
    5 Rounds for time of:
    Run (basement to bottom of hill and back. About 400yds.)
    Deadlift 5 reps 275#

  8. Josh Kennedy says:

    Raced the Jingle Bell 5k at 2pm, took my FF training group for their first 5k, put down 20:50 myself (last time I flat-out raced a 5k was about 16 years ago).

    Today’s deceptively tough. Scaled to 15sec per round, the L-Sit holds were the limiter for me. 9.75 rounds