■ 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’s Deadlift PR
Great job yesterday guys!
Yeah, I forgot to show you how the clock works, sorry.
So…having a great time so far. The weather’s great, gets a little chilly at night, but mind you, not -30. We went to coach Burgeners gym tonight. (Yes Kezia, the Burgener warm up guy). I got a few pointers on my snatch and Clean & Jerk technique. Mike’s gym is only a garage gym…and we were a lot of people training, so it was really intimidating at first. But everybody was so nice…it was fun.
Then…you’ll never guess who I had a drink with tonight. I hooked up with Sean from underground wellness (the guy doing the poop videos I keep posting). What a great,genuine,easy going guy. Really funny…had some great conversations.
Heading “home” now, which is a motel in Ramona (where the certification will be). A true redneck town… The neighbors roosters woke me up this morning. Lol.
Tired. This time zone thing is killing me.
Enjoy the wod today guys.
Oh this WOD is not as bad as I expected when Roger said to take care of our callusses! See you tonight!
Have fun Janine!
I have a meeting from 3:30 till 4:30 i might be a bit late but i defenately want to try this one. See you this afternoon i hope.
Thanks for the update Janine! Sounds like you are having a great time!! Enjoy your weekend and safe travels back.
CFWU x 3
10-9-8-7-6-5-4-3-2-1-
Pull ups
push ups
burpees
Time 13:40
I have to really work on my hands! The pain and annoyance slows me downs so much.
CFWU x 3
10-9-8-7-6-5-4-3-2-1-
Pull ups
push ups
burpees
Time 10:28
Glad i made it.
Mobility drills
CFWU
Handstand pushups (4 sets of 2 reps) I struggled enough so that I actually started bleeding from the nose, hahaha!
I did my first MUSCLE-UP (woot woot) actually did it 3 times (thanks Karl for the tip about my hands, it really made a difference).
WOD: 10-9-8-7-6-5-4-3-2-1 of
Pull ups
push ups
burpees
Time= 9:43
I did the first 2 rounds (10 and 9) with the 10 lbs vest and took it off after (it kept riding up on my neck- so I guess I wimped out). You’re a monster Karl for having done the whole workout with the 20lbs vest!
CFWU X 2
WOD: 10-9-8-7-6-5-4-3-2-1
•Pullups
•Pushups
•Burpees
Time: 10:39
Glad I was there to witness Marcel’s first muscle up! Great job!!!!! I really hope to someday reach that accomplishment if I can get past the thought of smashing my head into the ceiling!!!
Great…I’m not there and u do a muscle up! That’s awesome Marcel. Congrats.