■ 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.
so.. after checking into my hotel this afternoon, i logged on the internet and checked the CrossFit affiliates around.. i had 15 minutes to get to SAnta Clara’s box. Of course, I kinda get lost and get there late. But Jason was kind enough to let me do a quick wod .. with 20 minutes left to go.
Did a modified Angie because of my shoulder.
Sub’d back extensions for pullups. pushups on knees.
Time: 16:28