■ 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.
Proof that CrossFit is kicking some serious butt
CFWUx1
Strenght:
Push Jerk: light weight worked on form…well I tried J9.
WOD: AMRAP in 20 min of:
25 burpees
15 back squats at 190 lbs
Total=3 rounds + 25 burpees + 5 squats.
May have to go for a run later to loosen up the legs and hips….
***********Reminder that CrossFit’s Saint John’s Grand opening is this upcoming Sunday. Let me know if you’re interested in going.************
easy 1k row this morning
massage
easy 1k swim this afternoon
food
Yeah, I’m in for this weekend… Plus there’s an Aeropostale store in SJ, Youpee!!!
CFWU X 1
Strength: Bench Press
Not too sure of the weight but it wasn’t that great hahaha…
WOD: 20 minutes AMRAP of
25 Burpees
15 Back Squats (205 Lbs.)
Total: 2 complete rounds + 25 burpees + 1 Back Squat
CFWUx1
Strenght: Finally got some pullups with just the purple band!!! x5
Back squat
5x 45,65,75,85,95
WOD: AMRAP in 20 min of…
25 burpees
15 back squats (100 lbs)
Total: 3 rnds + 15 burpees
Good work out!!