CrossFit Bondi: Tuesday 9th October 2012

Monday, October 8, 2012

Tuesday 9th October 2012

WOD
A.

Being An Aniaml

50m Alligator Walk

50m Frog crawls

50m Crab walks

50m Bear walks

EMOTM 12MIN

ODD MIN 3-6Min Toes To Bar + 10 Sec L-Sit

EVEN MIN 3-6Min weighted pull up + 10 Sec hold chin above bar

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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