■ 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.
93 Burpees Done!!
Way to go Kezia!! Good job with the burpees!! You and Karl have amazing determination!!
I’m very excited to go to CrossFit tonight…it’s been a whole week since I went just the one time after my 5 week hiatus!
See you all there
Swim: 30 minutes
Frozen toes:1 hour
Wod
With back ext. Machine
Straight leg situps
Kte as high as I could
Time: 16:39
(Sorry Kezia)
Good job everyone, including our rookie Melissa!
See you in the morning
Warm up:
)
Sampson Stretch
30 pull-ups
30 Push-ups
50 Box Jumps
(ps…I was freakin’ beat after the warm up
Strength WO (5RM)
Deadlifts X 5 of : 85lbs + 105lbs + 115lbs + 125lbs + 125lbs
Then FINALLY we did the WOD:
5 rounds of each for time of:
25x overhead squats
25x situps straight leg
25x back extensions on back extention machine
25x knees to elbows…well as far as they would go!
24min!!
Glad to be back…:)
GOOD JOB TO EVERYONE TONIGHT! Welcome Melissa! Kezia I’ll get you next time
and Janine….well you are a FREAK!!! ♥
Warm up
Pullups 30
Box Jumps 50
Pushups 30
Stength Rotation
Deadlifts 45lbs bar
65,65,75,85,95
WOD
5 Rounds for time:
25 OH Squat
25 Situps
25 Back Extensions
25 knees to elbows
Time 25:56
Great job everyone! Ummm…unless so force comes over me in the morning…I will be taking a rest day tomorrow!!! See you next week! Good luck tomorrow Janine!!
Warm up
30 pull ups
50 box jumps
30 push ups
Strength 5rm Deadlift
’85,105,115, 125, 125
WOD 5 Rounds of
25 oh squats
25 straight leg sit ups
25 20lb MB good mornings
25 knees to elbos on pull up bar
22:22 ??
Great job Melissa!!!
Christine so great to have you back tonight with the music of course (my favorite stuff)!
Jane- Great job! Take your rest now!
Matt- What the heck did you eat! You were kidding right!!
Janine- We are going to have to clean up these guys diets!!!!
LOL yes Kezia..I was kidding….I did not eat Macdee’s after class lol although I would of LOVEEDDD too haha..
WOD, Same as all above, +warm up.
Time: 24:34
See ya next class!!
29:47 BAMMM!