CrossFit Bondi: Wednesday 11th November, 2009

Wednesday, November 11, 2009

Wednesday 11th November, 2009

WOD:
5 rounds:
15 Burpees
Run 400m
15 Pull ups

3 comments:

CrossFit BondiNovember 13, 2009 at 10:26 AM
James 24:38 (Blue Band)
Lobbo 22:13 (Purple Band)
Bella 28:52 (Purple Band)
Nashy 22:43 (Blue + yellow Band)
Michael 26:52 (Strict pull ups)
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DianNovember 13, 2009 at 7:33 PM
Dian 22:39(keeping pull ups)3 rounds
ReplyDelete
CrossFit BondiNovember 14, 2009 at 9:49 PM
Richard T: Saturday evening at Queen's Park. Ring pull ups.

20:25

Wanted sub 20 but just missed. arrrghhhhh! Next time...
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World-Class Fitness in 100 Words

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