Tuesday, February 9th

You all know Kevin Warkala, the kid!  Son of Santa Clause.  I thought this was incredible progress when I saw it and had to share it with everyone as to impress upon you the improvement that can be made from hard work and dedication.

Kevin’s “Lynne” (Body weight Bench Press max reps and Pull ups max reps) numbers look like this:
When Kevin first started, I think about a year and a half ago his numbers where 85lb Bench Press 80 reps and pull ups with a green band 22 reps!  Ha that’s funny!  Especially when you see his numbers from this past Saturday
140 Body Weight Bench press 39 reps and Pull ups no band 132 reps!!!  Crazy!  That’s Awesome Dude and thanks for being a part of Crossfit Old Bethpage.

Workout:

Part I:

Turkish Get ups (work on them for 10 minutes, go for max weight, correcting form, or just have fun with it)

Part II:

Row 15 x 250m pieces with 45 seconds rest in between efforts.  This effort is an all out sprint so Row as hard as you can, this should not be easy and you should not walk off the machine when you are done like you just got a manicure.

This is the shortest video I could find of the Get up.