■ 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.
Gino’s Deadlift PR
I thought it was 40 walking lunges or am i wrong…
Watch it Roger! She may consider that whining and you know what happens then!!
shhhhhhhhhhhhhhhhhhh
No…50′s good. If I told you 40…that was when I had an extra set of lunges after everything. Maybe…who knows.
I tried guys Hahaha! (wink wink)
CFWU x 2
For time:
•50 walking lunges
•30 situps
•50 walking lunges
•30 knees to elbows
•50 walking lunges
•30 Floor wipers
Time: 9:50
CFWU x 3
For time:
•50 walking lunges
•30 situps
•50 walking lunges
•30 knees to elbows
•50 walking lunges
•30 Floor wipers
Time: 9:28
CFWU x 1
For time
50 walking lunges
30 sit ups
50 walking lunges
30 knees to elbows
50 walking lunges
30 floor wipers with 45 lbs
Time 9:47
Hailey’s first WOD at Crossfit!! She had a great time!!
Hailey
walking lunges
situps
knees to elbows on the “pink” rings with a fancy swing
walking lunges
fancy circle rotations on the “pink” rings
Time 9:20
Did workout @ gym
50 walking lunges
30 situps
50 walking lunged
30 knees to elbows
50 walking lunges
30 floor wipers- 35#
time- 8:45
chinups/ negatives
pushups , burpees, back exercises
8 k hike in the woods
see you all on Monday:)