■ 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.
good pain had by all…
CFWU x 2
Strenght: Deadlift
65 – 85 – 95 – 105 – 115
1 Mile run (1.6km)
Time: 6:53
Felt good to just have running today after yesterday’s workout
CFWU X1
Strength: Push press
45-50-55-55-55
1 mile run
time: 7:31
My goal was to beat Roger…I’ll get you next time Roger!!!
Shit Celine said the word “just”…
Oh oh, I think somebody’s gonna run that mile with a sandbag!
HAHA oups…
Mobility Drills
CFWU X 2
Strength: DeadLifts ( 5 reps )
135-225-275 then I ran out of time… I was a little too relax this morning
WOD: 1 Mile Run
Started fine, kept up with Celine, then lost her in the sunlight, then realised that Martine was close enough to take the lint off of my shirt, then she passed me. After the last turn, running into the blinding sunlight like your trying to reach heaven, managed to pass Martine back and reached the finish line in 7:24 min… We’ll meet again Martine, we’ll meet again Hahaha
oh yes we will!!! J’va changer ma tactic!
Une bonne tactic c’est manger des tictacs… Ah qu’on se bidonne au crossfit!
Petit jeu de mot a matin Gino…
bidonne: Première personne du singulier de l’indicatif présent du verbe bidonner.
bidonné: Participe passé masculin singulier du verbe bidonner.
bidonner: voir aussi,`”se bidonner”
se bidonner: dérivés, bidonnant
bidonnant: participe présent du verbe bidonner
*%/”!!!
après tout ca… j’ai finalement trouvé que bidonnant dans la langue courante: rire. Le “bidon” désigne le “ventre”. “Se bidonner”, signifie “se tordre le ventre de rire”
but tictac Gino… no pun intended… but…gay
Lol ah la jeunesse d’aujourd’hui…
Since i have company for dinner i had to do the workout early
CFWU X3
Strength: 5 rm front squats with 5 rm hand stand push up in between
105/135/155/175/185
Left hamstring not working well today still hurting from yesterday.
WOD: 1.6km sprint
time: 7:15
at 300m my shoe got untied so i had to restart the damn thing.
Note to self: pick up some velcro runners from zellers….
Juste au cas ou tu aies besoins de regarder dans le dicitonaire J9, ca veut dire que je dois canceller la classe de 4:30.
XOX
LMAO
gino 1 janine 0
Ehhh… canceller est un angliscisme….
wan Gino…. burpees for you!