■ 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.
How long do we keep the clock running for? How many minutes of Thrusters?
June 13 th is the day for Relay For Life and the 10 km Chaleur in the am.
crap! thanks Kezia. I knew about the Relay.. I didn’t realize the 10k was that day. I guess I’ll postpone at a later date.
we’ve done ‘death by pullups’ before. Same thing.. you go for as many minutes as you can, as long as you are able to do the amount of reps needed for that minute
I’m going to the gym later on to do this. If you want to join me, I’ll wait for ya.
Did Crossfit Warm up Three times and quit. Drained!
Did 58 Burpees this morning!
I did this one yesterday…
Warm-Up
3 Rounds of:
50 Double-Unders
10 OHS (w/dowel)
5 MUs (progression à la Tucker)
Death by Thrusters, 85#
8Rounds + 5reps (41reps total in 9mins)
Kezia… sounds like you may need a week off. Carefull not to overtrain. Think the burpee might be killing us slowly? lol. I think I may have to swallow my pride and quit. My wrist is really suffering. It was swollen like hell yesterday and I’m icing it nonstop. heh. I hate quitting….
Great job Ms. Pearson! Nice warmup.
I did this wod this morning.
warmup
1000m easy row, 4:15
3x cfwu, with dips, no pushups
Death by Thrusters, 55# (trying to stay away from heavy- shoulder)
12 rounds flat at 11:59. I didn’t even try for 13. (78reps in 12minutes)
I will certainly not take a week off but a bit of a rest here and there. It is not training fatigue but rather last few weeks of school fatigue!
O.K. Just checking to make sure
when is school done?