"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 22, 2014||1 mile run / 1 rm DEADLIFT / 3 x max push-up / run 800m 60 KB swings / 30 Muscle ups for time|
|Jul 21, 2014||FRONT SQUAT 3-2-1-1, WEIGHTED PULL-UP 2-2-2/10-1 REPS FOR TIME OF C2B, WALLBALL, DU|
|Jul 20, 2014||PRESS OFF THE FLOOR 2-2-2-2/5 ROUNDS FOR TIME RUN 300, 5 PUSH PRESS, 2 rope climbs|
|Jul 20, 2014||CLEAN 3-3-3/AMRAP 12MINS 5CLEANS, 10PU, 15KBS|
|Jul 18, 2014||OHS 3-3-3, WEIGHTED PULL-UP 3-3-3/JACKIE|
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