■ 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.
I most certainly am sore from yesterday!!
that was a quick post!! come stretch it out today.
Christine…can you bring your camara along, so we can actually use it lol
Janine – You’ll have to get your CF KIds cert now! HAhaha!
I agree with Kevin’s post!!! You can use my students at Terry Fox as Guinea Pigs! They would love it!!!!
oh oh… Kevin, you may have started something! haha. I probably will eventually though, there’s already a few kids in the forecast. Kezia, think the school would sponsor me? :p
Sore is not the word!!! LOL…heading back for more this morning!!! See ya soon!!!
Oh, can somebody meet me at the top of the stairs…dont think I will be able to go down them this morning!!! LOL…
Awesome workout again! Love/hate the box jumps!
Have a great week everyone!
Impressive work on the box jumps Kezia. Not everybody that can actually jump them, on their second crossfit workout
Deadlifts, goofing around practicing form
5x 65lbs
5x 115lbs
5x 115lbs
4x 135lbs
3x 135lbs
For time:
20 walking lunges
21-15-9
pullups *Jumping pu
Box jumps 20inch
20 walking lunges
Time: 6:34
For Time:
20 walking lunges
21-15-9 jumping pull-ups (on rings) and Box jumps 21″
20 walking lunges
10:11
Awesome show today folks, Great time Janine!!
WOD
20 walking lunges
21-15-9 jumping pull-ups(on rings) and box jumps(modified it by stepping up)…not so brave yet!
20 walking lunges
Time 10:56