■ 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.
Steve, if that’s you, get a hair cut!
oh jesus, I can hear the devil in your voice…your gonna make me pay for being away too long arent ya!!!!!!!!!!! See ya tonight!!!!!!!!!!
Anthony,
You’re just jealous cause I still have hair.
Fran time 7:08 could have been faster if I didn’t need to breath. New PR by 2 min and change.
77 Burpee challange. (Done)
I was also at the pool 500 arms only free and 500 kick= 1km
Kezia, I think the rest of the class should buy us ice cream when we hit 100 days of burpees….What do you think…..?
77 Burpees
cfwu
technique practice
Deadlifts 3+3+3+3+3
Fran For time
21-15-9
pull ups on new bar with elastic
Thrusters 45 lbs
Time 6:44
Still owe 76 Burpees from yesterday which I will do tomorrow!!
Karl Ice cream sounds great!!
Karl and Kezia… I’ll buy you 10 scoops if you want to.
Trail run tonight, around 22min
Then did “Fran” after everybody
with little blue band (yay) and 45lbs
Time: 5:10
Thanks everybody… AND JANE… for coming out!
Well, my welcome back to crossfit class was FRAN tonight…nice…very nice..Time was 7:57…Not too bad..anxious to see the next results as im sure it will improove,
On another side note, Karl, I will be buying you some ICe cream for you and K also…but I think we all deserve some just for watching you guys do them because really….its just as painfull to watch..really….it is!!….lol…
last fran was here http://crossfitbathurst.com/2009/04/10/good-friday-fran/
Kezia.. you did 7:35 last time… with jumping pullups and a medecine ball. So today… you nailed it almost a minute faster.. with real pullups (band assisted) and 45lbs. YAY!!!!
and i was 9 seconds faster.. from jumping to the band (cool!)
and im going to bed now
really
CFWU X 1
MOBILITY DRILLS
Practice technique(and I now can say I know the difference from a thruster and a kettleball swing….sometimes I think I should have been blond)…sorry Janine and Keiza!!!
WOD “FRAN” for time
21-15-9
Pull-ups(with band) then switched half way through the first 21 to the rings.
Thrusters 15 lbs bar
Time 6:58
Last time for Fran on Apr. 10th was 7:06
See ya tomorrow!
you mean KettleBELL swing Jane… it’s ok. we love you just the way your are
My first Fran.
8:34 with 65 lbs.
Steve, that may be true, but your pullups will be faster without that mop weighing you down!! Good to see you doing some CF finally!! Hope the family is well – we’ll have to get together once things settle down for you guys.
DAMMIT!!!!!!!!!!!!! YA YA KETTLEBELL!!
Thank you for accepting me the way I am!!! LOL