CrossFit Bondi: Friday 15 January 2010

Saturday, January 16, 2010

Friday 15 January 2010

Beach WOD
Run 400m
15 Dumbbell front squats (15kg)
15 'Lou' burpees (2 push ups per burpee)

1 comment:

CrossFit BondiJanuary 16, 2010 at 7:40 PM
Kristin 20:04 (7kg)
Michael: 18:34 (15kg)
James: 19:25 (12.5kg)
Nashy 18:41 (12.5kg)
Paul WT: 18:24 (15kg)
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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