■ 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.
Shoulder stretch. Courtesy of Crossfit Moncton
YES YES WE DID!! Minus 33!! Kids inside at school is no fun for teachers!
Trying to get a bit more running in so I did today’s WOD from the main page.
“Griff”
800 m run
400 m backwards run
800 m run
400 m backwards run
Time 15:27 in the gym at school which was measured 5 laps is 400m.
CFWU X3
Strenght: Push Press 105/115/125/135/145
WOD: 21/15/9
Dead Lifts 185lbs
Ring Dips ( I’m 215lbs)
Time: 9:55
CFWU X 2
Strength: BackSquats ( 1 reps )
135-285-225-265-275 (265 is my new PR, I tilted forward on the 275 so I need to work on form)
WOD: 21-15-9 of
Deadlifts (245 Lbs.)
Ring Dips (smallest band)
Time: 8:58
CFWU x 2
Clean and Jerk 45,65,85,90,95
21-15-9
Deadlifts 155lbs
Dips purple band
Time 7:43
Have a great trip Janine!! Bring back lots of info for my kids and stay safe!!!
Mobility drills
CFWU
Strength: Press 3RM
65,95,105,115,120 (5lbs PR)
WOD: 21-15-9 of:
-Deadlifts (275 lbs)
-Ring dips
Time=8:45
Good job guys! Have a nice trip Janine. I hope the weather up there is a bit warmer than here, lol!