"Randy"
75 pound Power snatch, 75 reps for time.
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About KeKoa Crossfit
- KeKoa Crossfit
- Schofield Barracks, Hawaii
- KeKoa Crossfit currently has free, open membership. Class times are Monday through Friday at 0900. Please be patient with us as we work through finding a permanent home for Kekoa. We'll post more in the future as we receive information. Until that time, we will not be able to have any newcomers to the class. We hope to be open again very soon! You can reach us at: kekoacrossfit@gmail.com
World Class Fitness in 100 Words
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
You should probably read this...
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Life As RX
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The joy of mixing and matching programming...
ReplyDeleteI don't know what it is with high rep Oly lifts. I didn't get gassed today and I felt like I kept a steady pace and hardly rested but I still only took about 40 seconds off my last time.
ReplyDelete9:02
5:19
ReplyDeleteI think I was energized by my newly-published PCS orders. That, and trying to beat Aaron after he smoked me on "Nutts" last week.
5:52 rx. Nate just pulled away, then kept on pulling...
ReplyDeleteMatt, you come do Randy with us and I can promise your competitive nature will shave at least a minute or two off your time.
I'm not sure what I'm going to do at lunch when Nate takes off for Texas.