■ 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 am certainly going to wait til tonight to do that one then!!! Maybe this moring and this afternoon can be considered my rest day!
Hey Guys!!
Have fun tonight! See you soon!
To all of you who completed the burpee challenge…Congrats!
…and you’re all insane…LOL!!!
100 burpees TONIGHT? My foot hurts… I don’t think I’m going to be able to make it tonight..
Will be missing tonights class…let me know if there is a class for tomorrow and I will be there.
Cograts on the Burpee Challenge Kezia and Karl!!
Melissa, don’t start cherry picking on me!
Jane, tomorrow am, yes
Change of plans…I will be at class tonight.
Yeah! I did it!! 100 burpees in 9:20!! That calls for an ice cream.
Words can’t describe how much I LOVE Janine and Crossfit!
Jane and Melissa! I knew you would come!!
Great job everyone and thanks for making my challenge Finale one to remember! Yum!!
14 Double Unders First time I was ever able to do it!
100 Bupees 7:48
I’m not letting anything scare me away! ARRRRrr
WARM UP + STRETCHING AND MOBILITY
50 KB SWINGS
30 LUNGES 15 FORWARD 15 BACKWARD
20 PULLUPS
PRACTICE A “GOAT”
MED BALL CLEAN….FUC$%^#
WOD
100 REVERSE BURPEES FOR TIME
TIME 10:48
ICECREAM AFTER TO CELEBRATE THE FINISH OF THE BURPEE CHALLENGE
GREAT JOB KEZIA AND KARL!!!!