Perform 30 Muscle-ups for time.
If you can not do the muscle-ups, perform 120 pull-ups and 120 dips.
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Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
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Melbourne Storm 1998 -2000Upcoming CrossFit Events
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www.crossfitsoutheastqueensland.com.
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WOD Results: (15 min. cut off)
6.00am
Glen: 2.54 jumping m.u.
Liz:
Dan: 3.05 jumping m.u.
Ange: 80/80
Andrew: 13.42 mod. 21-15-9 b.j. ghd. row 400m
Chantal:
Alison: 62 pulls red band/ 60 push-ups
Ali: 105/105
Kym: 14.52 j.p.u./p.u.
Kylie:
Carol:
Heath: 65/69
Maree: 70/70
Katie: 60/65
Nic: 70/70
Deniece:
Sue:
Stephen: 5.22 jumping m.u.
9am:
Five rounds for reps of:
1 min Wall ball shots, 10kg
1 min Towel Pull-ups (simulated rope climb)
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Round 1/2/3/4/5/Total
Mick 61/56/54/56/58/275
Lee 47/55/53/51/55/257
Greg 44/47/43/42/50/228
Drummond 44/53/50/53/49/249
5.45pm:
Sam: 85/86
Dave.L: 80(blue band/jumping)/84(blue band)
Drew: 50 jumping transistions/ 65 ring-dips/ 29 Pull-ups
Dave: 18 MU rxd + 20 jumping MU
Great Job Mick & Lee… Sunshine Coast CrossFit taking out the honours!!
Anybody else getting spasms in the shoulders after the M-ups? Anyone within 1m of me is in danger of getting a clip around the ear – involuntarily!!!