■ 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.
436m of uphill
ok my first no-show since being back, I will try again tomorrow, after 3 weeks vacation, just getting up for work was a crossfit execise, stay tuned, will try again tomorrow morning!
s-bench -135-155-185 x 5 205×2
wod;rx 12;02
the hardest was to keep the technique @ 100 %
O
I wounder wy your name was’nt on the board Eric, good luck tomorrow morning.
Warmup
Front squats, light 5′s
45-65-75-85-95
150kb at 55lbs
T:12:01
Golf:37-40
mobility and CFWU
strengh: OH squat: 85 lbs 5 rm
wod 75 power snatch for time:10:32
Push press 3RM
95×5,115×5,135×5,155×3,170×2(F)
2 min situps = 63 reps
Handstand pushups x 10 reps (PRRRRR…been working on that goal for a long time so I’m pretty stoked
WOD: Randy as rx’d
Time= 4:55
Good job on the wod tonight guys! Awesome PR on the front squats Gino…finally hehehe. Gab, you’re the “Situp king” for sure!!!
Mobility + CFWU
Strength : Deadlift 120,140,160,175,185 lbs 5rm PR
2 min Challenge Situps : 76
WOD : For Time :
75 Power Clean 55 lbs
Time : 6:08
Sit up challenge 65
Front squat 5rm
135/155/175/205/215 PR
WOD: 6:05
Weird how things go with PRs, when you least expect it BOOM out it comes. I felt good with the first 30 reps of the wod then my technique was left to be desired. Great Job guys. Good job Marcel! It is good to see you surpass your goals. MaYuMi, you impressed me a lot today. You showed a lot of heart even if it looked like you were not having fun
mobility + group warm up
situp challenge = 44, 1 more than last time, well 1 is better than 0 i say
strenght = dead lifts @ 140 lbs
WOD = Randy
75 power snatch with 65 lbs( pityful, i know ) in 13:15,
technique = i dont want to talk about it
burpees = 1 min, i was told this was group punishement, i disagreed in my mind, but c’est la vie
walked in not feeling good, not at all mentally prepared, ouf i have to get of this Rut !!!
Deadlifts: 105-120-135-145-160
2 min situps Challenge: 53
WOD RX (55lbs)
‘randy’
time: 11min57s