*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.— Greg Glassman, founder of CrossFit"What is Fitness?"
Sunday, February 9, 2014
Sunday, 020914
Teams of 4 - 1 working at a time
250 Pull-ups
60 Clean & Jerks (185/133)
250 KB swings (53/35)
80 HSPU
250 DU
100 T2B
Time: 24:12
Teams of 2 - same gender. Rotate each minute , for ten minutes
1 min max calorie row
1 min Burpee box jumps (24)
Score: 277
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