CrossFit Bondi: Wednesday 20th June 2012

Thursday, June 21, 2012

Wednesday 20th June 2012

WOD

For time

25 pull ups

35 push ups

Run 800m

25 toes to bar

35 jumping squats

Run 800m

50m overhead lunge walk (10kg/5kg)

35 kettlebell swings (24kg/16kg)

Run 800m

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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