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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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World Class Fitness
100 Words Of Wisdom
■ Eat meat, vegetables, nuts, 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.
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Wednesday, February 28, 2007
Wed 2/28/07
Tuesday, February 27, 2007
Tues 2/27/07
W.O.D.
Overhead Squat 1-1-1-1-1-1-1 reps
Monday, February 26, 2007
Mon 2/26/07
W.O.D.
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Friday, February 23, 2007
Fri 2/23/07
W.O.D.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Thursday, February 22, 2007
Thurs 2/22/07
W.O.D.
Deadlift 1-1-1-1-1-1-1 reps
Wednesday, February 21, 2007
Wed 2/21/07
W.O.D.
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Tuesday, February 20, 2007
Tues 2/20/07
W.O.D.
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Monday, February 19, 2007
Mon 2/19/07
W.O.D.
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Friday, February 16, 2007
Fri 2/16/07
W.O.D.
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Thursday, February 15, 2007
Thurs 2/15/07
W.O.D.
Push Jerk
3-2-2-2-1-1-1-1-1
Wednesday, February 14, 2007
Wed 2/14/07
W.O.D.
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Tuesday, February 13, 2007
Tues 2/13/07
W.O.D.
Run 5k
Sunday, February 11, 2007
Mon 2/12/07
W.O.D.
"Jackie"
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Friday, February 09, 2007
Fri 2/9/07
W.O.D.
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
Thursday, February 08, 2007
Thurs 2/08/07
W.O.D.
Back squat 5-5-5-5-5 reps