■ 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.
CrossFit Bathurst Rocks!! Way to go Janine!! Awesome gym, I loved it!! So excited to have our own CrossFit in Bathurst!! 3-2-1..GO!!
Today’s Workout:
As many rounds as possible in 10 minutes of:
-5 Push ups
-10 Sit-ups
-15 Squats
As Px’d, 8 full rounds + 5 push ups
Thank you so much for everybody that showed up! I hope you had as much fun as I did. Please post/email to let me know how you liked it/comments.. etc.
Workout for today was
AMRAP in 10minutes of:
5 Pushups
10 Situps
15 squats
********I’ll be at the gym for 10 AM tomorow morning for those interested in attacking another workout
*********
So, I went Head to Head against Karl after you guys were done.
AMRAP in 10minutes
5 pushups (on knees cause of my shoulder)
10 situps (straight leg, touching toes)
15 squats
12 rounds and 4 pushups
i lost by …. a set of situps ??? I’ll get you back for this Karl!
Workout for today
AMRAP in 10 minutes of:
5 pushups (on my knees and using fists)
10 Sit ups
15 Squats
5 Rounds + 6 pushups
Thank you Janine…great class!!!!!!!!!
Congratulations Janine! Sounds like your day was a success. I can’t wait to get up there for our first CF Girls Club meeting… haha!
21-15-9 reps:
Push Press, 65pounds
Box Jump, 24″
4:20
PS – Great pic
Awesome workout!!
Did 7 rounds 5 push ups and can’t wait to try it again. May get there tomorrow if possible!
Thanks Janine! Super job!
thanks for the feedback gals!
you guys did awesome and your squats look great.
Jeanette, re:girls club, lol It’s on! great wod time by the way