Hey Now!
The video above is King Kong:
3 Rounds,
1x 455lb Deadlift
2x Muscle Ups
3x 250lb Squat Clean
4x Hand Stand Push Up
You guys won’t be doing that, but it is a great goal workout for stronger athletes to have. Strong lifts and strong gymnastic movements. Here’s Wednesday:
Full Recovery Between Each Event and Full Recovery between each set of multiple set movements
1000m Row @ 75% Intensity
3 x Max L-Sit
3 x Max Handstand Hold
3 x Max L-Hang
3 x Hollow Rock to Failure
1000m Row @ 85% Intensity
Really awesome response rate on the My Fitness Pal joins for the GSX CrossFit Group. Get a login at www.myfitnesspal.com, search for “CRBennington”, send me a friend request, and I’ll invite you to the group. If you’re trying to get stronger and you’re not logging your workouts, you fail. If you’re trying to get leaner or put on mass and you’re not tracking your food, you fail.
**I will not, nor do I recommend, worrying about tracking workouts in My Fitness Pal. They are using workout data to track “net calories.” If you guys want, I can make a post with all kinds of mad science about calories burned and physiology voodoo and why “net calories” in their context doesn’t matter.
***For whatever reason, I can’t find “GSX CrossFit” in the groups search either, but I’m pretty sure that anyone that is a member can invite other members. Somebody test this out for me please.
Ok so I signed up. It wants me to eat more. Says i might be putting my body into starvation mode. I was only short 150 calories. So I’m going to eat a pb&j… With extra jelly