■ 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.
CFWU X 2
STRENGTH ROTATION DAY 4
FRONT SQUAT
3+3+3+3+3
45LBS,45LBS,55LBS,65LBS,65LBS
SUPPOSE TO BE MY REST DAY SO TOOK IT “EASY” AND ROWED FOR 3000M
TIME 17:31
GREAT JOB KEIZA AND DONNA!!! THANKS JANINE!!
CFWU
Push Press 45,55,65,75,75
5 MBC
10 box jumps
20 lunges
AMRAP in 20 minutes Did 8 plus 5 MBC.
I was a bit of a slow poke this morning and complained too much. Sorry Janine! I really appreciated you being there for us this moring so early before work. Nice to get a workout in on a freiday am.
Thanks Jane for going through Tim’s drive through while I gas up! I really enjoyed the coffee when I got home and its cartoon time today for the kids. Real peace in my house th is morning.. for now!!
Bruce Hadley Run on Sunday!! I do 15 Km and have not been training long distance lately but still feel like I can do it thanks to Crossfit!
cfwu
strenght training push press
3+3+3+3+3
45-55-65-75-85
amrap 20min = 9 reps /5 mbc + 20 rope jump
5*mbc
20*rope jump
10*lunges
results soar everywhere except the tips of my fingers. Can’t believe how strong / fast Kezia is. Small packages gives big bang.Way to go Kezia.
Thanks Donna!
87 Burpees! Almost there but still a heck of a lot of Burpees! Much harder to fit in!!
- AM: stretches and yoga
- PM: Swim @ Pabineau, around 1600m
then 4x 400m run @ the track 1:44- 1:38 – 1:37 – 1:33 (cool!)
My best last time was 1:39. My best back when I was a “lean mean crossfit machine” was in the 1:20’s i think.. so i still have a ways to go.
May drop in to see how the free trial class goes!!! Good luck and hope that
you get alot of new people!!!!