■ 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.
Katie getting all serious
CFWU and Mobility
Strength: Deadlifts
Plus a short version of the Burgenor WU
WOD: “Randy”
75 Power Snatch 75 Lbs.
Time: 12:48
Warm up
s-press up to 110 lbs
Wod using 65 lbs ( next time 70 lbs and next time rx )
10:27
O
Push press: 65-75-80-85-90
WOD Randy (75reps)
Snatch (55lbs)
time: 7min59s
derniere fois 11min59s… nette amélioration
Bench press:
5x 235lbs
3x260lbs
5x280lbs PR!!!
WOD: 4:49 last time was 6:06 so PR!!
Ya know how certain days you got the technique down pat like a pro? Well today was not one of those days…
Bench press
160×5, 180x 3, 200×4
WOD as rx: 4:25 PR!!!
Good job tonight guys!! Awesome PR Mayumi and Gino!!!
Strength : Bench Press 125 lbs 5x PR!!!!
WOD : For Time :
75 Power Snatch 65 lbs
Time : 5:37 last time 6:06 so PR
Hugging session
Run to the box and back home after
Cfwu
Press
70-80-90-100-105X5
Wod: 55 lbs
T: 8:06
Premiere fois ue je fesais des snatchs, donc concentrer sur la technique et besoin de pratique+++
“Ya know how certain days you got the technique down pat like a pro? ”
Not really…When was it exactly that you got that Gino??
Lol!!!
Juuuust kidding
Hugging session was awesome! Thankyou
Am… Tabata rowing…1 min rest… Tabata bike… 1 min rest… Tabata du, but only 4 sets
Pm… Wod w/75lbs , time 7:29 and i had the techique down like a pro!
Lol omg im funny tonight
pfffft you totaly ruined my joke… LOL
Mobility
Daily Squats:
135-165-205-225lbs
Warm up X 2
- 2 muscle ups
- 5 hand stand push ups with 45lbs plate
- 15 double unders
- 10 toe to bar
WOD: “Randy”
75 Power Snatch 75lbs
Time: 10:32