"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.").
|Oct 02, 2014||Push Press, 3-3-3-3 (85-90%), pistol squats, heavy set of 5, 12min AMRAP, 7 handstand push ups, 14 pistol squats, 21 double unders.|
|Oct 01, 2014||WEIGHTED DIP 3-3-3/5 ROUNDS FOR TIME OF RUN 300, 15 PUSH-UPS, 20 SPLIT JUMPS, 2 LEGLESS ROPE CLIMBS|
|Sep 30, 2014||Crossfit Total|
|Sep 29, 2014||PULL-UP TECHNIQUE OR 1RM WEIGHTED PULL-UP/FIVE ROUNDS FOR TIME OF 10 BOXJUMPS, 15 C2B PULL-UPS, 50 DU|
|Sep 28, 2014||TGU 3-2-2-1-1, 3 rounds 400m run, 21 SDHP, 12 bar facing BURPEES.|
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