CrossFit Bondi: Tuesday 26th January, 2010

Wednesday, January 27, 2010

Tuesday 26th January, 2010

Bronte last Wednesday

WOD:
Front squat
3-3-3-3-3

AMRAP 10 minutes
10 sumo deadlift high-pull (30kg)
10 push jerk (30kg)

2 comments:

CrossFit BondiJanuary 27, 2010 at 2:49 PM
Michael:
40, 60, 60, 70, 80kg

8 rounds + 5 SDHP (24kg Kettlebell used for SDHP)

Adam W:
40, 60, 70, 80, 80kg

7 rounds + 10 SDHP
ReplyDelete
CrossFit BondiJanuary 27, 2010 at 9:09 PM
Richard T:
60-70-80-90-100kg

11 rounds + 10 SDHP
ReplyDelete

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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