■ 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.
Dawn going overhead
Nice meeting you Dawn & Kelly!! Great WOD last night… you too Kezia!!
Stretches
20 cleans + jerk
20 box jumps
20 pushups
Strength- Front Squats
35,35,45,55,55
“Death by pullups”
8 minutes + 6 with green band.
Warm up then
WOD Death by pull ups
15 rounds + 11 pull-ups.
warmup
20 boxjumps
20 clean&jerks
20 pushups
stretches!
STRENGHT- DEADLIFT x3
85,95,105,115,125
WOD-death by pullups
7 minutes+ 7….. ):
Stretches
20 cleans + jerk
20 box jumps
20 pushups
Strength- Over head Squats (3 reps)
45-65-75-85-95 (95 Lbs is a new PR)
“Death by pullups” straigth but touching the ground in between each
12 complete rounds plus 6 reps.
Why the sad face Lisa? it’s the small band… you did good
Tis was a fun night! well… it always is… but lots of new faces. It was great meeting you Scott, hopefully we’ll get to have fun next week.
And always nice to have you back Cristina
I was suppose to take another rest day, and do sprints. But I didn’t get there. So I did the warmup with the 5pm class, and a partial “death by” workout
stretches
20x 26″box jump
20x c&j 45lbs
Front Squats 1RM
35lbs x10, 85lbs x3
105-115-130PR-145lbs PR**
“Death by Power cleans” 95lbs
8 minutes
stopped there… felt my arm stretching a bit.. didn’t want to push it. Shoulder feels better though.
Warm up:20 clean and jerks, 20 box jumps, 20 pushups
Strength: clean 35-45-55-65 3RM
WOD: Death by pull-ups. 18min PR last time i only reached 8 which was Oct30th. So i am super excited about my time.It was well worth the busted hands. Upgrading to the blue band!!
I don’t want to bust your bubble Cristina, but color codes are not the same as Moncton. and maybe they were the same thickness… and 18 rounds is a lot better either way! But definately upgrading to blue band @ CrossFit Bathurst!!! :p