■ 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.
Kristina gets a childhood flashback
holy crap! Didn’t see that one coming…
OH MY GOD!
40 minutes 35 seconds
Holy Crap is right Gino….
CFWU x 1
Filthy Fifty
-50 Box Jump 20′
-50 Jumping Pullups
-50 KB swings 35lbs
-50 Walking Lunges
-50 Knees to elbows
-50 Push Press (45lbs)
-50 Back Extensions
-50 Wallballs (14lbs)
-50 Burpees
-50 Double unders
Time: 28:55
Good job les boys
I know a thing or two about crap. This is not it. This is fun.
Ah come on, it’s the second time in a row this workout comes up and I can’t do it. I wanted to try the holy crap workout!
Marcel…as soon as I’m better, we’ll do it. Cause I’m pissed I’m missing it too.
I don’t know anything about crap this morning, but it was tough!!!
I was all alone..snif snif!
So J9 gave me a break!
Thanks for the motivation…
Mobility
CFWU x 1
WOD: Filthy Fifty
-30 Box Jump 20′
-30 Jumping Pullups
-30 KB swings 35lbs
-30 Walking Lunges
-30 Knees to elbows
-30 Push Press (45lbs)
-30 Back Extensions
-30 Wallballs (14lbs)
-30 Burpees
-30 Double unders
Time: 21:24
count me in with Marcel to try out that work out please, seem’s a good one
unlike previously stated… the class tomorrow will be at the gym. I’m not sure if I’ll feel better to paint anyway. and we noticed this morning that its a little dark at 6am to go play in the woods.
there should be a compare to march 19th 2010 but i might be the only one left lol
thanks Gino. I knew we did it earlier than the one compared to. Couldn’t find it.
That is definitely not the best photo of me haha
Yes march 19th was a sad day for me!!!!
CFWU X 2
WOD: “Filthy Fifty” as Rx’ed
•50 Box jump
•50 Jumping pull-ups
•50 Kettlebell swings
•50 Walking Lunge
•50 Knees to elbows
•50 Push press, 45 pounds
•50 Good Mornings
•50 Wall ball
•50 Burpees
•50 Double unders
Total: 34:12
Mobility
CFWU X 1
30 Box Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunges
30 Knees to Elbows (well actuaally knees to stomach haha)
30 Push Press 15 lbs
30 Good Mornings
30 Burpees
90 Single Jump Rope Jumps
Time: 26:42
of and I forgot 30 Wallballs
Pure Hell!!!
MOBILITY
CFWU x 1
Filthy fifty
30 box jumps (orange box)
30 jumping pullups
30 kettelbell swings (red on)
30 walking lunges
30 situps
30 push press (35)
30 good mornings (15)
30 wallball
30 burpees
90 singles jump rope
THANK YOU JANINE!
TIME 24:00
Went to the gym to do a quick wod after playing two softball games tonight. I did the workout of double unders from last friday which was:
15 minutes of:
40 seconds of Double Unders
20 seconds rest
45/29/25/26/23/24/26/27/28/29/30/32/33/31/34= total of 445 (last time was 325 so wippii)
Doing the wod right after playing softball and drinking beer is not the best idea I`ve had lately… I did not pee in my pants like some people but I sure did burp a lot hahaha. Good thing I was alone
“Filthy Fifty”
* 50 Box jump
* 50 Jumping pull-ups
* 50 Kettlebell swings (did 35 with the big one then switched to the Rx)
* 50 Walking Lunge
* 50 Knees to elbows
* 50 Push press, 45 pounds
* 50 Good Mornings
* 50 Wall ball
* 50 Burpees
* 50 Double unders
time: 25:34
Amazing job guys! Claude you are something else. I thought west’s time was tough enough but you bet it right out of the water. Great job on your first filthy Dino.
Marcel you will never have any sympathy from me for Slow Pitch games LOL. I do not consider waiting on a bench to go at bat a work out lol. Great work all!
Gino, I completely agree with you! It’s the drinking of a couple of beers as my “preworkout drink” that was stupid LOL.
JEZZZ I wish I was here for this one guys… Miss you all…
I will try it out at the part and see how it goes.. missing wall balls and kettle swings =(