■ 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.
Mobility and CFWU
Strength: Front Squats
WOD: ABC’s January WOD, AMRAP in 10 min
•20 Doubles
•2 Thrusters (95/65#)
•20 Doubles
•4 Thrusters
•20 Doubles
•6 Thrusters
•Etc…
Total: 42 Reps using 95 Lbs. (12 Rds. complete)
Sorry, not 12 rounds but round of 12 reps completed…
Unbroken Roger!! You forgot unbroken double unders!!
Sorry for any spelling mistakes, sending from my iPhone
Doubles & thrusters..Yummy!
Oh that’s true… I’m proud to say that all my Double Under were always unbroken. And that is oficially an improvement
Ok my Wod numbers were kinda weak but I did some kick ass Thrusters. I think.
Oh yeah Overhead squat at 95. Triple digits next time. Booya
strength:
Deadlift: 3x 100,,115,130,140,150,150
WOD: made it to 45 thrusters at 55lbs
WOD: Rx
14 rounds, 20 DU and 12 thursters
This one was more about thrusters for me than anything else. Next time around concentrate more on breathing and less on speed.
Great job guys. Thanx Marcel for correcting my count. It wasn’t on purpose.
Strength : BS 160 lbs 5rm
WOD :
20 DU
Trusters 65 lbs
Total : 82
Mobility
Warm up X 2
- 25 double unders
- 2 muscle ups ( 2 failed on first round, but two in a row for the second rounds)
- 8 hand stand push ups
- 10 toe to bar
Strength: Squats 5 reps of
135 – 175 – 195- 210 and 225lbs X 5
WOD: ABC’s January WOD, AMRAP in 10 min
* 20 Doubles
* 2 Thrusters (95lbs)
* 20 Doubles
* 4 Thrusters
* 20 Doubles
* 6 Thrusters
* Etc…
Score is total reps of thrusters = 30 + 17 double unders
So got to 10 thrusters, finally some sort of PR for double unders, I got 10 in a row !!!! Not bad I will get there and do just like Roger ! lol Good job man.
Back squat (deload)
8 sets of 2 reps @ 185lbs (fast and explosive)
WOD as rx
Total= round of 16 + 20 doubles + 12 thrusters
= 84 reps
Had a hard time on the double unders today…lots of misses. Holy moly Roger, where did those double unders come from…you did awesome, all sets unbroken!!! No problemo Gino!
No Strenght
24min of testing WOD. (pullups, pushups, box jumps,squats, situps and single unders) Back to normal.
Thank you for your patience J9 ; )
Tomorrow : Regular WOD!
Deadlifts: 115-135-150-160-170(PR)
Wod:
Rx
Total thrusters 54 reps
Nice one !!!
2k rowing a matin
Wod apres midi…72 reps
strenght = push press at 145 lbs
WOD = AMRAP 10 min as described above
thrusters with 95 lbs
score 34, man, had a hard time to keep it steady !
first day without sugar
Wod as rx
12 rounds complete = 42 reps
Bon…
No sugar challenge started today, but havnt heard from that many. So i want to get every name…Never too late to start (we’ll push it to wednesday)
This weekend is the swim wod on Sunday at 3. Please RSVP. We have the pool to ourselves so if you want to bring familly, you can ( but they’ll need to stay on the play side)
I could enter the no sugar thing with you guys, but i don’t eat sugar… lol. (except for a glass of milk every now and then..).
Will be at the pool on Sunday.
I Tweeted you YouTube
warmup
strength bench 5×200 3×230 6×255
wod total 42