■ 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.
Hasan is showing us how to stretch
Somehow, that just doesn’t look right!
CFWU x 2
Strenght: Push Press
55 – 65 – 75 – 85 – 95
Burgener Warmup
AMRAP 7 Min (45lbs)
-3 Snatch grip Deadlift
-5 Hang Power Snatch
-7 Overhead Squats
Reps: 7
Good job every one
Back from a two week absence…
Mobility drills
CFWU
Strength: Press (5 reps)
65-85-105-125-135 (did not complete my last set)
WOD: AMRAP in 7 minutes of: (95 Lbs)
•3 Snatch Grip Deadlift
•5 Power Snatch
•7 Overhead Squats
Total: 2 complete +3+5+5
Just had a hard time with the stability in the OH squats.
Cfwux1
Push Press 5′s 45-55-65-75-85
Wod w/65lbs and the feeling of needing to puke prior to starting…. 4 rounds+3dl+2hp snatch
Mobility
Strength: Back Squats 135-155-185-205-225 lbs
WOD: AMRAP 7 min.
•3 Snatch Grip Deadlift
•5 Power Snatch
•7 Overhead Squats
8 rounds
Had a hard time with my stability with the OH squats. Good Workout, can’t wait to see the WOD tomorrow Janine!
Finished of by running 7 km on Queen Elizabeth Drive.
Mobility
CFWU X 1
Strength: Cleans 45-55-55-55-55 lbs
WOD: AMRAP 7 min.
•3 Snatch Grip Deadlift
•5 Power Snatch
•7 Overhead Squats
5+3+5 (35lbs) I also had a hard time with my stability OH squats, had to use broom stick! ;-(
Went running with the machine for 5 km on Queen Elizabeth Drive!
Good workout!
Have a good sleep J9 and Sharon…:-)
Starr..c’est deja difficile de courrir avec rioen…pkoi tu te donne la misere de courrir avec une machine? Lol
What makes you say I’m sleeping??
Ha! Ha! Ha! LoL
Marcel. Give me a call. I don’t have your cell
Mobility drills
Cfwu x3
Strength: back squat 5 rm
135/185/205/225/225 i need a lot of work
Wod: 5 rounds (3 5)
Junk food for a week and i am paying for it
Mobility
CFWU x2
Burgener
Strength: Deadlift
45-65-75-85-95
WOD: AMRAP 7 min
3 Snatch Grip Deadlift
5 Power Snatch (genre)
7 Overhead Squats
9(+3) (35lbs)
Bon premier workout Marcel!
CFWU X3
STRENGTH
BURGENER
WOD AMRAP 7 MIN
3 SNATCH GRIP DEADLIFT
5 POWER SNATCH
7 OVERHEAD SQUATS
= 7 REPS WITH BROOM STICK
Mobility drills
Warmup
Strength:
-Good mornings 5RM: 95,115,125,135,135×5
-Barbell bent-over row 5RM: 95×7,115×7,135×6,145×5,155×5
WOD: AMRAP in 7 min (as rx’d with 95lbs)
-3 snatch grip deadlifts
-5 hang power snatch
-7 overhead squats
Total= 7 rounds+3+3
Good workout guys!!! First time doing a wod alone without janine telling me I’m slacking off, hahaha. Just joking J9, I kinda missed your encouragements.
CFWU X3
STRENGTH – Front Squat 125 lbs
BURGENER
WOD AMRAP 7 MIN
3 SNATCH GRIP DEADLIFT
5 POWER SNATCH
7 OVERHEAD SQUATS
= 5 REPS using 65 lbs
Great workout today peeps.
CFWU X 2
Strength: Clean & Jerks
35-35-45-45-45 X 5
Burgener
AMRAP 7 min (with the broom stick lol)
3 Snatch grip Deadlifts
5 Power Snatch
7 Overhead Squats
Total of 6 reps (+3+4)