■ 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.
no rep.
It was the air squats that they were giving him a hard time in!! He was a pro at the jump squats!
Cfwu X 3
Mobility
Strength
Deadlifts x 5
95-115-135-155-175
WOD
Double Unders
Ampap 20 min
111 Woohoo
Awesome Brian!! 108 more than last time!
Thanks J9, I’ll get over 200 next time.
hahaha, brings back good memories! That’s a good looking rep though
CFWU x 1
Strenght: Clean & Jerk (3rm)
75-75-75-95
WOD 500 double unders in 14:38
Good job everyone
between the 6 and 8 am class…
cfwu x3
including 10 strict pullups with the purple. yay.
Clean and Jerk, light weight, 3rm
75-75-75-95
no DU for me
ab workout with Amanda
Mobility Drills
CFWU
Strength: Back Squats (3 reps)
45-135-185-225-255
WOD: 500 Double Unders for time
Total: 207 in 20 minutes.
can`t reserve class on the school`s server. I will be there at 5pm.
See ya guys & gals I am out! for 6-8 weeks, broken ankle, on my maiden dirt bike ride, and before anyone asks, no, there was no alcohol involved. But I will be back more determined than ever…
I will keep an eye on your posts, hey keep a 6am spot for me!
Ah man, that sucks Eric! I hope you recover fast and come back strong.
Mobility drills
Warmup
Strength: Push press 3RM
95,115,135,155,165×3 (PR)
WOD: 500 double unders
Time= 14:40
Wow, that was a shoulder burner and a sweat fest!!! Good job everybody. I went back to the gym after the evening class to do yesterday’s workout, but kinda backed away from it and did a 500m row instead.
500m row= 1:34.7 (PR last time was 1:38) Didn’t do the workout but hit a PR, so woohooo!
Mobility
CFWU X 1
Strength: Push Press
35-35-35-40-40
AMRAP 20 mins
703 Single Jumps & 3 Double Unders wouhou