■ 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.
and yet again….
lol nice one Janine. How many burpees did the maker of that one get to do?
Oops! Is that one mine!? There has to be others doing that!!!
CFWU X 1
strength: Front Squats (1 rep)
135-155-175-195-215 (215 Lbs. is a new PR. Super sore legs due to past WOD’s)
WOD: AMRAP 5 minutes of
Power Cleans 135 Lbs.
Total: 26 reps.
CFWU x1
Push press 1RM
45×5, 65×3
75, 85, 100, 115 5lbsPR*, 120 didn’t go up.
AMRAP Power cleans @95lbs :40 reps
We weren’t quite into it roger and I this morning, lol. But managed to get something out of it.
Kezia, you’re off the hook on this one. I got proof on camera.
http://crossfitbathurst.com/?attachment_id=1987
Mitch.. guilty as charged.
Jason, I was probably in a great mood that day, cause he got away without burpees for some reason. But… thanks for the reminder.
Yeah thanks for the reminder jason:) its easier to just keep adding the weight on haha
warm up
2 X:
10 pull-ups…no band…Janine says I’m no longer allowed to use bands
10 V-ups
10 Good mornings
10 Walking lunges
10 SDLHP 1 pood
Strength 5RM: Front Squat
65 + 75 + 85 + 95 + 105
WOD:
AMRAP in 5 min Power Cleans = 21 WHOOT WHOOT…Janine got 40..You’re my Hero!
ps I forgot to put the weight of my Power Cleans 95lbs….Yikes!
CFWU X1
strength-Back squat X5
65
70
85
95
100…failed on 5th attempt
WOD 5 minutes of:
POWERCLEANS #55
44:)