■ 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 showing great squat form
shitload of stuff to do… can’t make it to class
WOD= 18:13
CFWU X 1
Practice the technique with weighted shrugs
WOD: For time: 25 inch box jump and 95 Lbs. for weight
50 Box Jumps
21 Press
40 Box Jumps
21 Push Press
30 Box Jumps
21 Push Jerks
10 Box Jumps
Time: 18:13… exactly like Yanick hahaha
Cfwux1
Front squats 3rm
45-95-115-120-125-135 pr for reps
Wod: 65lbs/25″
Time: 17:11
CFWU X 1
Strength 5RM DEADLIFTS
95 + 100 + 105 + 110 + 115 (starting slow….stop laughing Janine)
WOD For time:
Used 20 ” box and 65 #’s
50 Box Jumps
21 Press
40 Box Jumps
21 Push Press
30 Box Jumps
21 Push Jerks
20 Box Jumps
Time: 19:41
Hello Jello legs
Great job everyone!!
I wasn’t laughing at you..I was laughing at the little 2,5lbs increments x4 on your bar
cfwu X1
strenght-deadlift X5
65,95,105,110,115
wod
50 w-lunges
21 press #55
40 w-lunges
21 pushpress
30 w-lunges
21 pushjerks
20 walking lunges
TIME 15:18
thanks for suggesting the lunges….my knees love ya for it:)
nice work everyone,:))))))
CFWU X 1
Strength: Press x3
5x 35,45
3x 50,55,60… 2×65 just couldnt get it up for 3
WOD For time:
Used 21” box and 55 #’s
50 Box Jumps
21 Press
40 Box Jumps
21 Push Press
30 Box Jumps
21 Push Jerks
20 Box Jumps
Time: 20:40
Great WOD!! I love having a full class!