■ 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.
that’s the most expressive Gemael gets
woooohooooooo!
Had another “me” moment this morning.
5k loop from the gym, T: 23:42
Best time last summer was 23:40
I’m back! Beresford triathlon… you’re all mine!
Now that’s a workout I won’t really mind missing… Good luck everybody
Its a WOD where you get to whip your own ass with everybody watching, something a little ill about it!
15 minutes of double unders, that’s the best wod ever… NOT! That’s not even a funny face, it’s just concentration… careful, careful, don’t you dare drop that kettelbell on your head
do the math… it’s only 10 minutes of double unders. whinners.
CFWU x2
Press 5′s
45-50-55-65-75 yay! (failed this last week)
15-12-9
Deadlift 135lbs
pushups
T:3:24
Can i wear elbow pads? LOL
Can i do your WOD instead J9? No fair we do AWESOME double unders and you do VERY VERY HARD push ups….
… or wear long sleeves
lol. sure, you can skip your strength, do my WOD AND do 10min double unders
I did the deadlift wod with a client this morning.. and will probably do the double under wod tonight. How’s that for fairness? haha
wooooooooooo i like that… instead of strenght i will do that then great idea.
Mobility drills
-Pullups, dips, HSPU
Strength: Back squats 3RM
135,225,275,295,300×3 (PR)
WOD 1: 15-12-9
-deadlifts (225lbs)
-pushups
Time= 1:50
WOD 2: 15 min of 40s double unders/20s rest
32/21/27/12/24/8/11/25/7/32/20/26/20/30/30 = 325 total
Me and Gino pulled a double wod today, hehehe. Holy crap the double unders were hard at the end (burning shoulders, muscle cramp in the abdomen)… YAY DOUBLE UNDERS!!!
CWFU X3
Strength: For time 15-12-9
-Deadlift 225lbs
-push-up
Time; 1:54 DAMN YOU MARCEL!
WOD: 15 mins AMRAP
40s double under
20s rest
22/23/29/23/24/22/20/23/14/29/19/17/22/11/23 = 321 DAMN YOU MARCEL!
*fist to the sky* one day… ONE DAY…!
Ahahaha…wait till you see Kezia’s score!
Okay! So I can finally breath normally and no longer feel like puking!!
CFWU x 3
Back Squats 5 RM
45,65,85,95,105 New PR
Then I was so excited to do this WOD! I love Double Unders! Or so I thought!
15 minutes of:
40 sec Double unders
20 seconds rest
61-38-36-40-40-36-40-42-50-43-39-40-40-46-44
Total 635
I slowly peed my pants but it was so worth it to KICK ASS finally after 5 days off!!!
All i can say Kez is WOW!!!!!!!!!!!!!!!
635 DU!! Nice job Kezia!! That is very impressive!
Janine 23:42 min for 5K, that is awsome! First place women for last year at our triathlon ran 4.8k in 24:06 min and Natalie was the fastest running women in 22:37 min.. Keep it up!!!
Holy crap Kezia, you did double what me and Gino did, awesome!! And Gino, what’s the deal with all this hatred for me, should I be afraid the next time we do a wod and I beat you… *gulp* I think my legs are starting to shake, oh no wait that’s because of the double unders, hehehe.
Yeah but Remi…that was also after swimming and biking. My fastest 5k is around 21minutes…and 25-26minutes at a tri. Lotsa room for improvement…which I will get
Kezia…I’m coming after you. 650 is what ill be aiming for. And I bet ill pee in my pants more than you
Marcel, there is a quote by Sun Tzu that says:
The surest way to become a great warrior is to learn to better your masters…
So consider my competition a sign of respect. Oh and btw i changed the word enemy to masters… no need to be THAT competitive.
WFT J9 we put a bit of chalk on the floor and you want to rip our head of but you guys are allowed to pee all over the place? I cry double standards!!!
HAHAHA, where in hell do you get quotes like that!!! Hey Gino, about the pee thing, at the workout tomorrow let’s knock over the bucket of chalk “by accident” that way we’ll be even.
CFWUx2
Strength: Front squats: 5RM 125lbs,135lbs,145lbs,155lbs,160lbs
15 minutes of
40 seconds of double unders
20 seconds rest
6+4+5+6+2+4+5+7+8+9+8+9+5+5+10+10