■ 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.
Kelly is also joining us this week. WELCOME!
CFWU x 2 Only managed to do 6 unassisted pullups tonight
Push Jerks 5 RM
45,55,60,65,70
5 ROunds 400 m run
10 deadlifts 145 lbs
Time 17:50
Great to run outside in the Crisp Virus Free Air!!
CFWU x 2
Strength- Deadlifts
55,55,55,75,95
4 rounds 400m run
10 deadlifts between rounds
55,55,65,65
Time: 18:13
It was tough, but fun
CFWU X 2
strength: Push Press (3 reps)
145-155-165-175-180. (180 is a new 3 rep PR)
WOD: 5 rounds for time of…
400m Run
10 Deadlifts (225 Lbs)
Time: 17:22
yeah.. Michelle posted! now if we could get Anabelle, Gemael, Kelly, Mitch.. etc on board… we’d have a pretty interesting blog! lol
Nice to see you again Dawn! Looking forward to having you join the classes
Great work out there tonight guys! Really proud of you
Rest day for me for a few days.
and no comments about xmas.. anybody? I thought i’d get some people going through the roof by saying that, lol
I’m excited for Christmas….woohoo!!!
WELCOME KELLY!! Hope you’re having fun at your workouts!
Ok Janine, I will post every WOD now !
Stretches
CFWU X 2
Strenght
Backsquats with 15 lbs bar and after whit Red Kettlebell 25 lbs 5x5x5x5x5
WOD
5 X
200m Run
10 Deadlift 15 lbs bar
16:26
Welcome to Kelly and Michelle !
Yay for Anabelle posting!! Merci
ps… t’es deadlifts etaient avec la bar de 35 lbs
Yayyy!! Way to go Kelly ;o). You look like a pro.