*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?"
Wednesday, November 5, 2014
Tuesday, 110414
1st
Snatch Defecit pull 3x3 @100kg. 1x3 @105
+
Emom 20
200m run
Even: 2 legles rope climb
*made 14 min. Pinched nerve in neck
Row 1k @2:00
2nd
Emom x 20
W 10# vest
Odd: 10 cal AB
Wvem: 1 legless rope climb
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