■ 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.
92 Burpees done!
Way to go Kezia!!!
…..And Karl?
so…. it was my turn tonight to hang out with Eva. She’s a mean lady!
“Eva”
5 rounds for time
800m run
30 pullups- band
30 kettlebell swing- 1 pood
time: 41:30
CFWU X 2
Strength Rotation Day 5
Push Press3+3+3+3+3
45,45,45,55,55
WOD “HAPPY CANADA DAY”…LOL
142 lunges backward and forwards
Time 9:04
Great job everyone!!!
150 Wall balls 8:38mins, and an extra 50 lunges not timed…
Went back home, sat down for a few, got up..and sat RIGHT back down lol…im gonna pay for this tomorrow..!! Good job everyone!