■ 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.
Roger getting all serious
AMRAP 15 minutes
CFWU
Mobilty
Junyard dog warm up
Strength Press X 5
45-55-65-75-85
5 Power Cleans
10 Burpees
7 rounds.
Mobility Drills
CFWU X 1
Junkyard Dog
Few rounds of Ring Dips with band, shoulder felt good.
WOD: AMRAP 15 minutes as Rx’ed
•5 Power Cleans (155 Lbs.)
•10 burpees
Total: 6 complete rounds plus 1 Clean…
Hey J9. I`m not able to reserve the class online for some reason, but I`ll be there @5pm.
Je ne peux réserver en ligne moi aussi ! Je vais aller à la classe de 7PM.
Ok Anabelle et Dino.
Ce matin: cfwu, mobilite
Push press 5′s
45-65-75-85-95×4-95×4 grr stupid
Wod as rx, plus coaching
6 rounds +1clean
5k row
CFWU
Junkyard Dog warm up hehehe
OH squats 5rm
95/115/135/155/175 PR by 20lbs! woooooot
WOD:AMRAP 15 minutes
* 5 Power Cleans, 155lbs
* 10 burpees
Total: 8 rounds plus 5 power cleans
good job guys
CFWU
Junkyard dog warm up
Push Press 5rm
65-75-85-95-105
WOD as RX
Total: 9 rounds