■ 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.
warm up
s- b squat 115-135-155-175-185-185 x 5
Wod: using 65 lbs
time: 12:??
Push t’ill the end to catch up Harv the man ( Good job Fred !! )
O
and what a photo finish!! haha. awesome:)
12:13
warmup
strength cleans 5×140 3×160 6×180
wod 65lbs 10:28
wod, 12:10… over 3 minutes pr from last time. Still dislike pushups
Nice work J9 , 3 min from last time hope i will say the same next time
O
haha too embarassed to post my time for the WOD. Let’s just say I finished 2 mins. ago… and I was in the Noon class. Yikes! But Hey, on the bright side I pressed 120 today. NMR… Booya. Tres formidable non?
Merci Beacoups fellow nooners for finishing the WOD in record time, and just like a vagrant at the playboy mansion… I was very much out of my league. That’s my uncle’s saying… he’s only 1% less crazy than I am.
Clean up to 125X5
Wod rx
T/12:13
Merci O pour m’avoir pousser afin que tu ne me depasse pas… !!! lol
Press (deload)
8 sets of 2 reps @ 75lbs
WOD as rx with 65lbs
Time= 7:57 (PR)
A good leg burner!!! Good job tonight guys!!!
WOD:8:42 PR!!!!
Last time was 9:17.
I want to tip my hat to all of you who gave your all for over 15minutes. I am so impressed of the dedication you have in you guys.
strenght = D-lifts at 215 lbs
WOD = i did it, lets leave at that
oh Ketosis, where are thou ?
Strength : Press 90 lbs 5rm PR
WOD : “Janine” 4 RFT
20 SDHP
20 Pushups
20 Jumping Squats
Time : 12:09
Mobility
Warm up
- 15 double unders X2
- 2 muscle ups
- 8 hand stand push ups
- 10 toe to bar
Strength: Press
5 reps of; 65-80-100, 3 reps of 110 and 120 X 2 PR!
WOD : “Janine” 4 RFT
20 SDLHP – 65lbs
20 Pushups
20 Jumping Squats – 65lbs
Time : 13:59
no wonder my goat is pushups, egad.
i haven’t felt that terrible during a workout, probably, ever!
strength: Front Squat, 5x 85, 95, 105, 110, 4x 115
WOD with 30 lbs, and pushups on my knees: 18:07
ok.. what’s up with the whiners on the blog (and outside)!! shheeesh! any peeps that did this workout is 100% better than those who stayed home and did f-all.
Let me quote one of Crossfit Bathurst’s Gym Etiquette:
*Attitude*. Be positive. Let me say that again. BE POSITIVE. Dont say cant, Don’t say ”i suck”… 10 burpees if you say one or the other. Why? Because can’t and i suck.. is negative,. therefore not being positive. EVERYBODY showed great effort… EVERYBODY exerted a force on and object and did it in a timely fashion creating a workout at high intensity.. Was your heart pounding a million times a minute? yes. Did you use a heavier weight than you would’ve 3 months ago? I’m guessing yes. Maybe it was a movement that highlighted a weakness of yours, so what! you’re not always gona excel in everything. It’s not the end of the world. That’s why we practice our ‘goats’. So Suck it up, leave your ego outside, post your time and be happy that you did JANINE.
sorry for the rant… i had to.
on a positive note (because we are all positive right?) WHAT A DAY!!! 5 busy classes! an awesome wod (cause it’s Janine… she’s a bitch ain’t she?
Great effort made by ALL!! some wicked pr’s and 10 awesome newbies at the Rookie class tonight!! yeeehhhaawww!!
Sorry coach. Thx for the attitude adjustment
Now let’s positively never do that WOD again !!!
Just kidding…….:)
Strenght: Press 145lbs (failed the 3rd rep…lol)
Wod Rx: 10:46
i didn’t realise that was whining, duly noted
I would take whinning posts over no posting at all… This is the best place to keep track of your progress.
but there’s whining and there’s being pissed at their results when they have no reason to be.
haha.. I love Lisbeth.. She always finds the right words…
“Suckage”, by CrossFit Lisbeth
Some days just suck like dumbbell workouts. Some days, you just can’t win.
No matter what you do, it’s wrong. My son’s teacher calls it the “You Can’t Win!” Show. No matter what door you pull, what number you guess, what answer you give — you’re just wrong. “Congratulations, You Can’t Win!” . . . again and again and again . . . and you keep on playing.
Maybe you’re halfway through the WOD when you realize the weight on your bar is way too heavy and your form has gone to hell. Maybe it’s rainy and dark on your run. Maybe you can’t even work out because you played “You Can’t Win!” yesterday and messed yourself up already by being foolish.
These days happen. Just a fact of life. Some days you’re in the “You Can’t Win!” show. And you can’t — you won’t — win.
So what should you do?
Grit your teeth and get through it. Just like everything else. Set your jaw and hang on. Smile through your tears.
Because it won’t last. It can’t last. Nothing does. Everything passes. And this too shall pass.
Not every WOD is going to a great one. Not every lift is going to be a PR. You’re not always going to finish first. And not everyone is going to love you and think you’re fantastic like your mom or dad did.
Some days just suck like dumbbell workouts. But here’s the really, really cool thing: You get a whole new day tomorrow. And, on that day, you’re going to kick major a** . . .