■ 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.
Pierre and Ian
See you @ 5pm…OMFG!! It’s gonna hurt and IT’S GONNA HURT GOOD!! Seriously, it’s been how long? I’m going to die….stop laughing your evil laugh Janine…
I wasn’t even smiling untill you said ‘stop laughing’ !!! But now that you mention it….. muuhuhahaha. Glad to have you back Christine
Melissa!! where are you? u coming?
This AM:
CFWU x1 with lunges, GHSU, no pullups (cause I could barely do one.. again)
Back Squats 3RM
35lbs x6
95lbs, 115, 135, 150 PR for reps
155 x1, 2nd rep didn’t come back up (like that Kezia? no F word)
Fran
as rx’d
T: 16:59
47 seconds pr from less than a month ago
I nearly quit on this.. my hands were hurting from yesterday.. but i could suck that one up. I just didn’t stand how pullups felt a lot harder than it’s been feeling the past few weeks. UNNNNBEEELIEEEVABLE how your nutrition effects your performance! Nutrition nutrition nutrition guys… i can’t stress it enough. But those ginger snaps were soooooo gooood this weekend! lol
OMG!!! I will NEVER go that long without CrossFit again!!
Warm Up
Stretching
15 Dislocates
Skip for 5 minutes
15 OH Walking Lunges, Forward & Backward
15 Back extensions
15 Situps
FRAN
21-15-9
Thrusters 65#s
Pull-Ups Blue band
14:30………….. Almost met Pukie again….almost…
Glad to be back…. Good Job Roger!!
ps…Forgot how hungry CrossFit makes me….Oh dear just ate and still hungry, craving chocolate MmmmmMmmm
Admired
Double Unders,,26,27 etc
15 Dislocates
15/15 OH lunges front and back
15 goodmornings with 45 lbs
15 Burpees by choice WTF!
Cleans 3RM
75,75,80,80,85
“Fran”
21-15-9
65 lbs Thrusters
Unassisted Pullups
19 minutes
Double Under’s
15 Dislocates
15 front 15 back OH walking lunges
15 Good mornings
15 Ring dips
Strength: Press (1 rep)
95-115-135, then i tried 150 twice and failed. Just couldn’t get it pass the head. Next time…
WOD “Fran”
21-15-9
Thrusters (95lbs/65lbs)
Pullups
Time 9:22 Now i don’t know for sure but from a good source, I believe that I’ve beat Mitch’s time Hahaha…
Kezia You’re my Hero!! ♥♥
YAY for Kezia!!!
Great to have you back Christine!
double unders
15 dislocates
15 oh w-lunges F&B
15 goodmornings
15 ringdips
STRENGTH- PUSHPRESS X3
55,60,65,70,70
WOD- “FRAN” 21-15-9
thrusters #50
pullups-blueband
welldone Kezia!!
Glad your back Chris:)
nice time on that wod roger:))))
oops…time- 11:52