CrossFit Bondi: Monday 23rd April 2012

Monday, April 23, 2012

Monday 23rd April 2012

WOD

Press 3-3-3

Met con (For total time)

3 rounds:

15 overhead squats (40kg)

15 kb swings (24kg)

then

3 rounds:

15 burpees

Run 150m (Tunnel run)

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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