*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, September 8, 2013
Sat, 09142013
Scores above for programming below.
Saturday
10 minute armap @ 90%
200m run
10 ghd sit ups
10 SA kb swing (good arm)
-rest 5 minutes-
10 minute amrap 90%
50 cal on aD
15 back ext.
-rest 5 minutes-
10 minute amrap @ 90%
400m run
20 cal on AD
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