■ 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.
My post-Fran sweat angel
Glad it’s my rest day since I have been trying to do the pull ups unassisted! But I do think that Janine will not let me get off that easy. Good luck everyone!!
Hey, I signed up for the 730 class. I’m gonna have to cancel. Sorry!
Burgener Warmup
15 Dislocates
15 Med Ball cleans+Press
15 Dips
Strength: Back Squats (1 rep)
135-185-215-245-255 (255 Lbs. a new PR)
WOD: “Angie“
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Time: 34:50 (freakin’ Pull-ups)
crossfit @the gym
CFWU X 1
STRENGTH- front squat x3
55
65
70
75
80
WOD “ANGIE”
100 bodypulls
100 pushups
100 sit-ups
100 squats
TIME:17:30
training session-deadlifts,squat holds,walking lunges etc…gonna be sore …
Great job Lisa!
In the AM.. this a quick CFWU… only managed one pullup. Didn’t have it in me at all.
Deadlift 3RM
135 x5
165, 185, 195, 205 Pr for reps. Bad form on 3rd
After the 5pm class, attacked Angie.
Another CFWU x1
pullups with purple band (since I couldn’t do one unassisted pullups!)
strict pushups form
abmat situps
T: 31:15
Glad I even got this done. I felt a little ughn.