■ 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.
B-E-A-Utifull!
Happy B-Day Paul
Sorry Paul I didn’t know your age so I did 39 Burpees…
CFWU x 1
Burgener Warm up
Streight: Press(5)
45-65-65 (didn’t finish no time)
J9′s Plyo Tabata
20sec workout
10sec rest
1-Jump squat w/turn. (3)
-Standing Jump & reach. (3)
2-Football. (3)
-pushup jump. (3)
3-hot foot (2 right foot) (2 left foot)
4-catch & shoot (2 right side) (2 left side)
5-shuttle (3)
-hexagone Drill (3)
Happy b-day Paul! Ah man, that workout looks pretty awesome. J9, is it too much to ask of you to film a sample of each exercise and post it so I can do the workout after my softball game tonight
I think I’m reaching for the stars there!
Cfwu and mobility Burgener warmup 38 Bday burpees Taste of my own medecine:10 voluntary logbook burpees
Back squats 5′s 45-65-85-105-115-125
J9′s plyo Tabata…”Like” Shuttle w/orange box…hard!
That was a good workout Janine!! Mes foufounes sont dures comme d’la roche!! ahaha
Ca va faire mal demain.
Hey Janine you never said I was beautiful in any of my pictures! Marcel, you are a brave dude.
CFWU x2
Strength: back squat 5 RM, 165lbs,175,185,190,(195lbs 5RM PR)
J9′s Plyo Tabata
20sec workout
10sec rest
1-Jump squat w/turn. (3)
-Standing Jump & reach. (3)
2-Football. (3)
-pushup jump. (3)
3-hot foot (2 right foot) (2 left foot)
4-catch & shoot (2 right side) (2 left side)
5-shuttle (3)
-hexagone Drill (3)
Marcel.. better start stretching more if you want to reach them! Nice try though.
You know as much about plyometrics then i do… pick 10 and do alternating tabata plyo.
CFWU x 1
Burgener Warm up
Streight: Press(5)
95/115/125/135/145 PR!
J9′s Plyo Tabata
20sec workout
10sec rest
1-Jump squat w/turn. (3)
-Standing Jump & reach. (3)
2-Football. (3)
-pushup jump. (3)
3-hot foot (2 right foot) (2 left foot)
4-catch & shoot (2 right side) (2 left side)
5-shuttle (3)
-hexagone Drill (3)
yup that one was something else. great job everyone!
Swim around 1.5K
On 8/31/10, CrossFit Bathurst wrote: > Cfwu and mobility > Burgener warmup > 38 Bday burpees > Taste of my own medecine:10 voluntary logbook burpees > > Back squats 5′s > 45-65-85-105-115-125 > > J9′s plyo Tabata…”Like” > Shuttle w/orange box…hard! > > >