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World Class Fitness in 100 Words;
■ 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. -Provided by CrossFit.comPages
A) 10/24/2013,
B) completed,
C) 45/65/85/95/105/115/failed at 120 on second rep. PR at 115,
D) 12:21 75# HSPU RX’d,
E) Completed,
F) completed
10/24/2013,B) completed,C)135/155/175/195/205/215/got 225 for 2 reps ,D)8:13,E)completed,F)completed
10-24-13
B) completed
C) 95, 115, 135, 155, 185, 190, 195×1
D) #135 completed 19:08. Hurt ribs
E) mobility class
B completed
C 95, 115, 135, 155, 185, 190(2), 185
D 12:40 135#
E completed
F completed
B completed
C 55, 85, 95, 105, 115, 135, 145
D 9:43 95#
E completed
F completed
B) Complete
C) 135, 185, 205, 225, 235, 255, 265 failed
D) 11:32 Rxd
E) Complete
D) Complete
A) 10-24-2013
B) Complete
C) 135-165-185-205-225-225-225f
D) 16:14 RX
E) Complete
F) Complete
A) 10-24-2013
B) Complete
C) 45, 65, 75, 85, 95, 110, 115 Failed
D) 11:04 20# DB (full gym. No room to use bands), 65#
E) Complete
F) Complete
A) 10/24/13,B) complete,”C) 45#,65#,85#,105#,115#,125#,140#”,”D) 11:56 85#, dumbbell press 20#”,E) complete,F) complete
B. Complete, C. 95/125/145/155/165/175/185/195 F 2 reps completed at 195.. 185 is a 20# pr three rep max from last time we did it. D. 8:56 Rx, E. Completed, D. Completed
B Complete
C #85 #95 #110 #120 #125
D 12:23 #75
E Completed
F Completed