■ 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.
Jamie’s first wod with the class
Welcome Jamie!
Welcome Jamie, hope you will like it as much as I do
CFWU x 2
Strenght: Front Squats
55-65-75-85-95
AMRAP 8 min
- 3 Clean (75lbs)
- 5 Pullups
Rep: 8 + 1 Clean
Welcome Jamie! Hey janine, are the classes at 5 and 7 this week? If the class is at 5 I’ll be there, if not I’ll go to the evening class.
Yeah…i forgot to change it on the zenplanner. Starting today, night classes are 5 and 7pm
W/8am class Cfwu x1
Overhead squats 5′s 45-65-75-85-85 Wowsy!where has my strength gone?! Time to get serious again. R-ah.
Wod w/95lbs 6 rounds flat. Boom. I’m ok with that. Pullups wasn’t too bad. Suprised I pulled off the 95lbs cleans so well after all this time.
Hey Janine, just wanted to let you know you did an awesome job at the cert!
The weekend was full of great information. My brain is super tired today tho….so is my body!
great to meet you Celine! Would love to see some of the pics you took!
Have a great day!
It was nice to meet you to
J9 have all the pic so she could send it to you on your email.
It was awesome to see you this weekend Janine! And Celine too!!
You guys and gals are lucky to have Janine – she’s great coach!!
Mobility drills
Warmup
Strength: Sumo deadlift 3RM
135,225,275,315,345,370×3 (PR)
WOD: AMRAP in 8 min of
-3 squat cleans (135 lbs)
-5 pullups
Total= 11 rounds + 3 cleans
Good job Gino and Hasan!!
CFWU
Strength: dead lift 5rm
135/225/275/315/335/345 PR
WOD: AMRAP in 8 min of
-3 squat cleans (135 lbs)
-5 pullups
Total= 8 rounds + 2 cleans
tough one I gotta work on my squat endurance. Great job guys!
mobility drills
CFWU X 2
Strength: Press
15-35-35-35-35
AMRAP 8 mins
3 clean (full squat) 35 lbs
5 pull ups (purple band)
total : 5
Mobility
CFWU
Strength: Front squat
35-45-55-65-75-85
WOD: AMRAP in 8 min of
-3 squat cleans (35 lbs)
-5 pullups
Total= 6 rounds + 3 cleans
Welcome Jamie, happy to see you joining our crossfit family