■ 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.
I don’t look as excited in that picture as I really am!!!
Now more time for my family and of course Crossfit if I could just get those darn Burpees outof the way!
HAHA! LOVE THE PIC!
CYA TONIGHT!!
Don’t know if I’m doing this right but here goes, I hope that tonight we can add some weights to the bar, haha. Be there or ………..
yay! Donna can post! WElcome “kiki”!
85 Burpees
25 overhead lunges frontwards and 25 backwards
3 minute L sit with back extensions (5 for every stop) total 25
Front Squats 3+3+3+3+3
35,55,65,70,75
Tabata
pull ups 7 6 5 6 5 5 3 5
situps 8 8 9 9 9 8 8 8
Box Jumps 7 7 7 7 7 8 8 8
Row ?? 4 4 5 5 5 5
And the swim season is on!!!
Swim approx 1600m
DL 3+3+3+3+3
95+135+155+160+165
Started loosing form on last set.
Lots of tuck holds and stretching
CFWU X 1
Strength Rotation Day 3
DEADLIFTS 3+3+3+3+3
45lbs bar, then added weight got up to 85lbs
25 overhead lunges forward and 25 backwards
Janine showed us some new stretches
3 minute L sit…everytime I dropped from the bar did 5 back extensions
WOD “TABATA”
Rowing 25
Situp 40
Pull up 24
Box Jump 31
Thanks Janine…cya tomorrow!!
Sorry guys…. running late this morning…didn’t have time to post. Will try to go home @ noon
cfwu x1
25 overhead walking lunges front/ 25 backward
strenght 3 rm
front squats 3+3+3+3+3
35 lbs bar-x3, add 10 lbs x2 , last set add 20 lbs.
3 minutes L-sit/ 5 push ups X 9.
wod tabata
pull ups (rings) 56
box jumps 30
rowing 35
sit ups 56
until friday