Thursday, August 14, 2008

That's a pirate flag for those Crossfitters from Philly that tend to like pirates.

Agility Ladder drills for an extended dynamic warm-up.

4 rounds of:

Single Leg Reaches 30sec/30sec
Kettlebell Swings 1 min
Deep In & Outs 1 min
Med Ball Overhead Reverse Lunges 1 min

2 rounds of:

Spiderman Push-ups

30 seconds at each drill.


Gregory K said...

Brooks, there's a new number on the pull-up list

Pamela MacElree said...

Who was the witness?

Pamela MacElree said...

Brooks, Greg also made a point of writing that these pull ups were strict pull ups.

Gregory K said...

Ward was there...and Cheri.

Pamela MacElree said...

See, originally I thought you were talking about your pull up numbers, so I wanted to challenge you. I apologize Greg.

Rich said...

So wait - what's the number and whose is it?

Pamela MacElree said...

James got 23 strict pull ups last night after doing two classes, and it was his first time.

Brooks A said...

Yeah, #?

Don't hate Greg, just cause I can kip.

Does there need to be 2 list?

Brooks A said...

Wow, thats good. He should try again when he is fresh.

That way there is no asterisk.

Pamela MacElree said...

There might not be an asterisk but I'm sure that Greg will keep the ()s with the word strict in between.

Brooks A said...

I meant,

*after 2 workouts

Cause he could probably do more.

Gregory K said...

Pam, I think you challenged me anyway since you don't believe I can do 23 pull-ups.

Brooks, I remember you saying before you weren't going to try max pull-ups again until someone beat your basically, just do more pull-ups.

Pamela MacElree said...

Looks like you're both doing some pull ups then.

I'm thinking I might redo my number as well.

mike laff said...

arrggggghhhhhhhhhhhh matey