CrossFit Bondi: Wednesday 19th January 2011

Wednesday, January 19, 2011

Wednesday 19th January 2011

WOD
"Nicole - Upside down"
AMRAP 20 minutes
Max rep pull ups
Run 400m

Finisher
2 minutes push ups (C2D)
2 minutes abmat sit ups
(Record reps)

1 comment:

CrossFit BondiJanuary 19, 2011 at 9:18 AM
Michael
10, 10, 12, 10, 10, 10, 10 + 3 stairs
90, 60 reps

Bella
(Purple band) 12,9,8,8,7,5 + 3 stairs
41, 54 reps

Remi
(Red band) 12, 12, 12, 8, 8 + 400m
45, 51 reps
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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