"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
("courtesy of CrossFit Inc.").
|Jul 30, 2014||Clean and jerk 2-2-2-2 / 10rounds for time:|
|Jul 29, 2014||Deadlift5-5-5/BENCHPRESS:2-2-2/3x3minutes:row300mmax BURPEES|
|Jul 29, 2014||1rm front squat & 1rm weighted pull-up / 2x400m run and 2 x 3 min AMRAP: 6C2B/6 Pull-Ups – 6 thrusters/ 6thrusters|
|Jul 28, 2014||HANG CLEAN 2-2-2-2/5ROUNDS FOR TIME 7 HANG CLEAN THRUSTERS, 7 T2B|
|Jul 26, 2014||WOD Saturday BSquat 3-2-1-1 / Strength session|
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