■ 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.
Hey Gang,
won’t make it today
We still have a housefull of family…but next week 
18 burpees…done!
uggh.. im having a yukky day!
CFWU x3
18 burpees
Back Squats 3+3+3+3+3
95lbs, 95lbs, 115lbs, 125lbs, 125lbs
Press 3+3+3+3+3
45lbs, 55lbs, 60lbs, 65lbs, 70lbsx1 F2
500m rowing: 2:07
a very slow 5k run: 29minutes. Thanks to Tanya, I actually ran it. I begged to just walk a few times… but she refused. Got to run more
Ran Basin from house to Crossfit app. 6 Km
CFWU X 3 minus the pull ups (thanks for that)
18 Burpees
Crossfit total
Back Squat 3+3+3+ 1 rep of 65 lbs + 1 rep of 75 lbs
Press 65 lbs + 70 lbs and then 75 lbs
Deadlift 115 lbs max
Ran Home 1 1/2 Km
Hey giuys, sorry for the post-less website today…I had technical difficulties with the internet at home and I still can’t go on…
Here’s the wod:
“Angie” For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
If you don’t have a pu bar, just skip them. Depending on your level, reduce to 50 each.
I’m heading to NFLD today for the week, so posting workouts everyday might be an issue. I’ll try to post at least 2 this week.
Don’t forget the burpees!!! 19 today
)
Time for Angie: 20:08
I did them in different order though, squats, pushups on knees, situps and j-pu. (I forgot I had a pu bar at home, and thought about it during the wod, so did them at the end.
I can do this much faster… Pushups are weaaaaak!
Burpees on the road later
If you don’t get a chance to post wod would it be okay for us just to do any wod that we would have missed in the last 2 weeks?
I’d say yes Kezia….I don’t see why not…but I’m not the teach…I usually do the WOD posted on crossfit.com if there isn’t one posted here when I check…either way…you’re doing a workout right?
Off to ZZZzzz again….working tonight!
2 thumbs up for what Christine said (you still have to do 19 burpees though!:)
Have a good zzzzz christine. 7hours of driving infront of me uugh.
By the way…the shirts are on the way! Tanks for girls, black and army green. Black Tshirts for guys. Might have them for the weekend. Ill let you guys know.
I am still alive people!! lol…just on a weeee bit of a hangover!
I got 10 burpees in and will finish them tonight…have to pace myself!
Have 2 workouts to catch up on also!!! Will post when they are done.
Janine: Safe travels to you!!
Christine: Have a good shift…and for god sakes be careful out there!!
Keiza: HELLO!!!!!!!!!!!!!!
Later girlz!
30 minute Bike HIIT 30 sec 2:00
“angie” 50
50 Pull Ups
50 Push ups
50 situps
50 squats
Time 12:14
19 Burpees!!!
Thanks Jane.
Just got in North Sydney. In the car line up for ferry. Did my 19 burpees my the car. I probably got some weird looks! Lol
19 Burpees done…in uniform at the station….the guys on my shift think i’m nuts…mind you it’s with an extra 20lbs or so….i was kinda tired lol
Christine!
Have you ever heard the quote “Workout so that others think your insane”. Well that’s Crossfit for you! But again I love/hate it! Great job sticking to it at work! Love knowing that the likes of you are protecting my family and I!!!