*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?"
Thursday, September 30, 2010
Thursday CFFB
Buy In: Some standing squats with 10lb and 25lb front raise on way down. Some O lift warm ups.
WOD: Strength
Power Snatch
135lb x 1 Rep x 6 Sets
WOD: Metcon
5 Rounds Max Rep Handstand Pushups (rest in between rounds)
and
100 yard Sprint x 5 Rounds - 45 secs rest in between
Cash Out: Box Jumps, Hand Stands
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