■ 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.
At home people: you can do a few rounds of the “DT” workout with a broomstick to practice your form. I posted a link to the hang power clean (click on the name).
but here’s another workout
don’t forget the mobility drills and the CFWU
For time:
100 Thrusters with a broomstick
(we did the thrusters in “FRAN” the other day – start doing a front squat and power up, hip drive to press overhead)
“DT“
Five rounds for time of:
105 pound Deadlift, 12 reps
45 pound Hang power clean, 9 reps
45 pound Push jerk, 6 reps
I must say I DO NOT like doing Deadlifts for time…makes me feel like i’m going to rush through them and use bad form, although I tried to stay focused.
Not a great time: 31:07sec
And of course 14 burpees
I’ll try the thrusters later on if I’m up to it!!
Awesone Christine!! You are my hero! Do you have barbell and weights at home? Can I do the same type of workout with my dumbells. Will try to do it before Biggest Loser tonight!
I am still going to sponsor you for the Head Shave you lunatic!!
Kezia
lol Kezia! Yes we have barbells and weights here at home and a squat rack which makes it much easier, there are certain exercises that you can use dumbells if that’s all you have but you should check with Janine….I don’t want to go against what the Teacher said….she’ll punish me with Burpees or something lol!
Thanks for the sponser too
Ahahaha…that’s right Christine, down and give me 20! I’m sure your advice would be as good as mine.
You could definately do them with dumbells if you wish and if you feel comfortable doing so. I had just suggested the broomstick since we havnt practice the power cleans in the gym yet.
Good job Christine. I’m looking forward to attacking the wod tonight.
Wholy crap…I have a hard time typing this with shaky hands!
Mobility drills/shoulder therapy
1x cfwu
“DT”
115lbs DL
65lbs HPCl
45lbs Jerks
Time: 11:42
Staying light for my press for the time being. couldve gone heavier on DL but havnt done high reps in a while so I wasn’t sure.
Fun….still shaky.
Still working on burpees…9 to go. Lol
day 14 done…
Stationary Bike 30 minutes
14 Burpees
100 Thrusters with 10 lb dumbells
quick post Kezia… was that between ‘biggest looser’s’ commercials? LOL
Started the paint job at the gym tonight. I was still shaky.. so the stripe might be crooked!
done day 14! My arms are really sore for some reason. They were hard today. Maybe the pushups from the card game?
Neocitron… and bedtime.
Holy Janine…Don’t know how you pounded out 5 rounds in 11:42, you are a machine! Tell me your secrets lol!!