CrossFit Bondi: Monday 22nd March, 2010

Monday, March 22, 2010

Monday 22nd March, 2010

No Excuses! By Comando Steve Willis. Order your copy here.

WOD
4 rounds:
21 Deadlifts (100kg)
30 Push ups
Run 400m

3 comments:

CrossFit BondiMarch 22, 2010 at 5:19 PM
Rich H: (60kg) 16:05
Josh: (60kg) 24:46
James: (60kg) 21:22
ReplyDelete
PaulMarch 24, 2010 at 7:38 AM
Pauly: (80kg & 50 DU's instead of the run) 25:24

Plus got my copy of No Excuses, so guess what now... No excuses!
ReplyDelete
CrossFit BondiMarch 24, 2010 at 8:34 PM
Richard T: as rx'ed. Home 400m circuit.
21:45
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