■ 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.
Scott’s deadlift PR
No 6 am class today. There is a class tonight at 4:30.
There Roger! We both got what we wanted DU and box jumps! hahaha
Roger i hope you see this, i was the only one signed up for 4h30, i am not going to be able to make it!!!
CFWU x 3
Kelly’s Evil Cousin
5 rounds for time
50 Double Unders
30 box jumps 20 inch
30 Wall Balls 20 lbs
Time 28:25
Felt very ill for the last 10 reps and had a cold chill!!! Glad I finished but it sure was HELL!
Thanks Roger for being there and for the encouragement!!
Mobility drills
CFWU
WOD: 5 rounds for time
50 Double Unders
30 box jumps 21 inches
30 Wall Balls 20 lbs
Time= 4 rounds+ 50 DU + 30 box jumps + 12 wall balls
Let me just say this, the ‘Gods of Double Unders’ were not on my side tonight. Awesome job Kezia!
No prob Mitch, Janine had told me you had cancelled…
CFWU X 1 (I know, but i was talking and trying to figure out how that clock works Hahaha)
WOD: 5 rounds for time
50 Double Unders
30 box jumps 20″
30 Wall Balls 20Lbs.
Time: 3 complete rounds + 50 Double Unders + 26 Box Jumps
Had a real hard time with the Double Unders but they were all real Double Unders… see you all tomorrow at 4h30
You used 20lbs ball without me being there!! Trooper!
I thought about trying to get away with 14lbs but knew you would comment and I would feel too guilty. They were a bit easier than my first time.
Well I did the same as Marcel! (Ok, 4 more Wallballs) hehe!
Awesome workout, I can still feel my calfs though, ouch!
Ha darn, I guess I should specify I used the 20″ box and 14 lbs ball. Suppose I can’t brag about the extra 4 wall balls now can I?