■ 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.
She’s still smiling, so it can’t be that bad.
warm-up
DL
205 X5, 300 X5
WOD
Run 800 m
50 OHS @ 45 lbs
Run 800 m
time: 11:58
Also ran at K.C Irving center did stairs and track for 16 min…
warm-up
20 walking lunges
20 backwards walking lunges
20 pullups
20 goodmornings
STRENGTH-PUSHJERKS
3×50
3×55
3×65
3×70
3×75
WOD
800m run
50 OH squats 45#
800m run
time:15:24
good times:)
Oh…yeah! forgot the 10 burpees.Thanks Roger…!lol
Warm Up:
20 walking lunges
20 backwards walking lunges
20 pullups
1 length of inch worm with push ups
20 goodmornings
Caution to all… don’t argue cause if you do, it’s 10 burpee’s for everybody. Sorry guys hahaha
Strength: Cleans (3 reps)
85-95-115-125
Wod: for time
800m run
50 Overhead squats
800m run
Time: 14:22
Ran the 3 bridges and more between 2 classes. Wanted to run the 5k.. but after one block, I had to get back to the gym and change shoes. Time to retire the Vibram for winter
brrrr on the toes.
Not timed.. but I had a pretty good pace compare to my last run. Maybe it’s from the fruit!! eh Jodi??
Kezia…50@35lbs!!! yyyeaaaahhh!
20 OH lunges
20 pull ups unassisted
Inchworm and 2 push ups
20 Good morings with 14 lb ball
Back Aquats 3 RM
70,85,95,105,115
800 M run
50 OH squats with 35 lbs
800 m run
Time 17:09
This workout was Fear Factor for me! Over Head Squats and the Fear of H1N1 all in one hour workout!! Had fun girls!! See you Friday after a well anticipated rest day!
CF warmup
Back squats 34×5 75×5 105×5
800 M run
50 OH squats with 35 lbs
800 m run
Time 15:23
Felt good to get back into it after a few months off. Yay! For being inside tonight… Booo.. for my premature death.. (by pull-ups)