CrossFit Bondi: Wednesday 24th October 2012

WOD
A. Muscle up skills / technique

B. Push press ladder (15/12.5kg) - do 1 rep in the 1st min; 2 reps in the 2nd; 3 reps in the 3rd... Until you miss the minute

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

Tuesday, October 23, 2012

Wednesday 24th October 2012

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