CrossFit Bondi: Tuesday 23rd October 2012

WOD
A. 5 mins max rep bodyweight back squat

B. AMRAP in 12 mins of:
6 pull ups
9 box jumps (24/20")
12 hand release push ups

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

Monday, October 22, 2012

Tuesday 23rd October 2012

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