LogsItAll Rankings

Thursday, November 8, 2007

Mash-Up

Ray and Rick are 2 original CrossFit Challenge members in their final days...
Ray is heading to Ft. Drum for active duty
Rick back home to Texas and his new venture;
Alamo CrossFit
.
Both are an integral part of the character, integrity, intensity, camaraderie, and community that is CrossFit Old Town. It has been an honor to have you both a part of our program. We are grateful for your leadership and constant commitment to excellence. Now go forth and spread the insanity!
.
0600 Mash-up
.
AMRAP in 8 minutes
5 Chins
5 "pro" pushups
.
Tabata Squat
.
AMRAP in 6 minutes
10 Kettlebell High pull
15 Situps
.
Dumbbell Thruster test
.
Kettlebell Swing Test
.
Tabata Push Press
.
.
0645 Barbell
.
Press x 3 rep
Push Press x 3 rep
Push Jerk x 3 rep
.

4 comments:

Raymond said...

Rick is a consistently positive mentor for Crossfitter's and athletes of all levels and abilities. He's always been enthusiastic about fitness and always strives to push himself and his peers to achieve just a little bit more. It's been fun working with him, and I look forward to Alamo Crossfit's grand opening in the near future. Drop us a line and let us know when you host your first cert!

Jen said...

Hey Guys, good luck and drop me a line to let me know how your doing.
Jen

John Frazer said...

Ray,

Good luck at Ft. Drum -- my mother's from Cape Vincent just up the road. Nice time of year to be heading up there ...
brrr.

John

Adrienne said...

I've been in pain recently.. thus leading me to take off today. I went in search of some explanations for my soreness of late.. check this out for some good advice: http://www.crossfit.com/journal/#3116