■ 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.
Do 1xcfwu before the jumpy stuff
)
Good job on the 19 burpees Christine! I already carry 20lbs extra
/ so you wouldn’t see me do burpees with your uniform.
I’m waiting for a nice lookout in the roacks to do mine
Fun workout today!
10 minutes of jump rope
3 rounds of 3 vertical jumps, 3 squats, 3 long jumps
WOD for time
50 walking lunges, 400 m run, 50 squats Time 6:15
!
Then 20 burpees and finish off with an 8 minute run.
I could not believe the feeling when I started running after the 50 walking lunges. I have been long distance running for over 10 years including several full marathons and half marathones. For the first minute of my run I did not know what my legs were doing. They felt very strange. I was shocked!! and then I had to do the squats Holy F@$?#