■ 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.
Photos courtesy of Coach Burgener
CFWU x2
Push Press 3RM
45×5
65-75-85-95-110×2 grr- 110×3 PR, yay! (110 was my 1RM pr)
21-15-9
Deadlift 155lbs
box jumps 26″
Time: 7:35
was still a little iffy about my shoulder… but push press was my strength and I thought i’d try anyway… and then i felt a pr.. so i was stubborn and kept going. But the SDLHP and dips wod was gona be looking for trouble. so I did somethin else
Great job Janine!!!
Sure missing Crossfit! I gotta get my schedule better worked out than this!