■ 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.
Celine, Coach Burgener and Janine
Cfwu and mobility
Front squats 5′s
45-65-85-95-105
3 hands of crossfit poker, few minutes rest between
1st: 100double unders
8 pullups
9 power cleans 95lbs
T:4:42
2nd:11overhead squats,65lbs
13 pushups
2 KB swings, 55lbs
T: unknown, messed up the timer
3rd: 22 ohs, 65lbs
14 box jumps,26″
9wallballs, 20lbs
T:4:28
Fun
Thanks Jeanine
poker game was fun this morning.