■ 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.
Eric, already praying on his first day
sorry for anybody that tried posting. My internet was not cooperating this morning so I had to post with my crackberry and it did some funny stuff.
BIG Welcome to Eric who’s doing great at his first week with the class.
This AM:
warmup with box jumps, sdlhp, pushups, burgener warmup, etc
Press 3RM
45 x8
65,75,85×1 and then I had to stop. Felt like a pinch nerve on my neck. Tried stretching it out… but…
Tried a few reps of Elizabeth… felt ok.. good to go.
Elizabeth
Cleans (full squats)-85lbs
rings dips- purple band
Time: 12:31
I signed up for 5pm class. I’m going to have to cancel…sorry!
warmup
15boxjumps
15pushups
15sdhp’s
burgener warmup
active stretches
STRENGTH-OH SQUAT X3
35
40
50
55
60
WOD- “ELIZABETH”
21-15-9
cleans-50#
dips-purple-switched to blue
TIME- 11:06
U had blue band Lisa, but switched to purple
Warm-up
Active Stretches
15 boxjumps
15 pushups from toes
15 sdhp’s with 1pood kettlebell
Burgener warmup
Strength WO – Day #1 Back Squats 5RM
55 + 65 + 75 + 85 + 95 + 105
Did one set of 5 too many…oh well
WOD:
“ELIZABETH” aka (Eliz-da-bitch)
21-15-9
Squat cleans-55#
Dips – blue band
12:24………………….Holy Mother @#@$%
Glad to be back!!
Warm Up:
15 26″ Box jumps
Burgener warmup
15 SDLHP with 1 1/2 Pood
15 push ups
Strength: Kipping Pull Ups… The’re back, I don’t know how but Youpee! 5 sets of 5 reps. Now how to not loose them again?
WOD: “Elizabeth”
21-15-9 reps of:
Clean (115 Lbs)
Ring dips (small band)
Time 12:32
Hey thanks for the post of me in the pose, as I said at class tonight, I was not praying there, my body was shutting down to minimal life support systems, only vital organs!! LOL! Was fun! Look forward to meeting everyone!
Eric
Box Jumps (15 times 25 inch then once on the 26 inch)
First time I had the guts to try higher boxes
Burgener Warm up
SDLHP with Kettlebell
Pushups
Row 500M while talking (BAD)
Strength 3 RM Overhead squat
15,35,35,45,45
Elizabeth 21-15-9
Cleans 65 lbs
Dips Purple band with knees and some with feet
Time 11:59
Great eating day! Now if I can stop!!!