■ 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.
Marcel’s favorite
WOD TBA is that because you don’t want to scare us off after all the eating and drinking during the holidays? If so, good plan!
Oh Yes, gotta love those @#$*&# Handstand Pushups!!!
You finally woke up to see the day Marcel?
CFWU x1
Snatches
35 x5
45, 55, 60, 65 (x3)
snatch shrugs
85×3, 105×3, 125×3 (my calluses were hurting!… so i stopped)
tabata something else
pullups, 3-3-3-3-2-3-2-3
pushups, 8-8-8-6-8-6-6-6
situps, 10-11-11-11-10-10-11-11
squats 14-15-15-15-15-15-15-15
lol- everything felt so heavy and gross today. I didn’t go hard at the wod, just wanted to get something done… even if it was halfa$$. lol. urrgh. I’m never celebrating the holidays again! lol
Mobility drills
Burgener warm up
200 singles skip
Tabata something else
body rows: 9-8-8-8-8-8-8-9
push ups (knees): 12-14-15-13-11-10-10-10
sit ups: 9-9-8-7-7-6-6-6
squats: 11-10-8-10-8-9-8-11
CFWU
Muscle up progression about 20 of them or more
TABATA SOMETHING ELSE
Pull ups 5 4 3 4 2 2 2 1
Push ups 13 12 11 10 9 10 9 9
Sit ups 9 9 10 9 9 9 9 9
squats 15 15 15 15 16 15 16 16
Great workout!!!
I did about 30 muscle up progressions yesterday! Am I supposed to be this sore in the shoulders and arms???
you also did 83 pushups Kezia. that and drinking your Baileys…
Oh ya!! You just had to blame it on the Bailey’s!! That a girl! Last day! I am at work tomorrow!