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  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. “cour­tesy of Cross­Fit Inc”

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Monday

Posted by Crossfit Territory on April 18th, 2010

Front Squats
3×3

21–15-9

KB Russ­ian Lunges
Pull ups

If you have kids heres a great arti­cle from Rob Wolf  “Will my kids “miss any­thing” nutri­tion­ally with a Paleo diet?” Click to read….

Post loads time and comments

The Big Boss gives dou­ble thumbs up for CF Chicks

Cross­fit Territory’s Fun­da­men­tals ses­sion starts Tues­day at 6:00pm

Num­ber of View :385

Tags: Front Squat, Pull ups, russian lunges
This entry was posted on Sunday, April 18th, 2010 at 9:20 PM and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

13 Responses to “Monday”

1. » Blog Archive » Monday | Paleo Diet | if you do the paleo diet you need supplementing Says:
   April 19th, 2010 at 4:52 AM

   […] Orig­i­nal post by Cross­fit Territory […]

2. Mitch Says:
   April 19th, 2010 at 6:50 PM

   AMRAP in 20 min­utes of:

   5 Dead­lifts @ 100kg (70kg)
   10 KB Swings @ 24kg (16kg)
   Run 200m
   RX’D 8+5+8

   Cross­fit Morn­ing­ton Peninsula-Made me very wel­come and say hi Southy-got an awe­some box and some fit blokes too! Got their lady num­bers a lit­tle higher than CFT (you’d be in heaven streety haha)Hope to get down again this week.

3. Nat Says:
   April 19th, 2010 at 7:41 PM

   Front Squats 3 x 3 @ 50kg
   5:12 nor­mal lunges with 12kg and blue band pull ups

4. Streety Says:
   April 19th, 2010 at 7:52 PM

   Lol haha im sure i would buddy!

   FS 3x3 @ 70kg

   The WOD 3:37

5. Crossfit Territory Says:
   April 19th, 2010 at 8:28 PM

   FS 3x3 @100kg
   wod rxd 2:02

6. Koko Says:
   April 19th, 2010 at 8:50 PM

   FS 3 x 60Kg, 3 x 80Kg, 3 x 90Kg
   WOD 4:45 with yel­low bands

7. Jay Deeming Says:
   April 19th, 2010 at 8:58 PM

   5 x 5 alter­nate lying press 28kg KB / rene­gade row 25kg DB
   5 x 5 alter­nate push press 25kg / 5 chins
   5 x 5 alter­nate split squat 2 x 24kg KB’s in rack
   5 x 5 alter­nate KB cleans 36kg

8. Dallas Says:
   April 19th, 2010 at 9:29 PM

   FS 3x60 kg, 3x65 kg, 3x 70 kg — 70 kg felt right.
   3:30 rx’d for the WOD, how­ever i think my tech­nique for the lunges needs some improvement

9. Leeroy Says:
   April 19th, 2010 at 9:45 PM

   FS 3 x 60Kg, 3 x 80Kg, 3 x 80kg
   WOD 6:42 with KB squats insted of lunges
   yel­low band for 21 orange for the rest.

10. Walshy Says:
    April 20th, 2010 at 7:07 AM

    70 kg, 72.5kg , 72.5 kg.
    3:08 Rx’d

11. stercky Says:
    April 20th, 2010 at 8:06 AM

    FS 3x40kg 3x50kg 3x50kg
    WOD 4.08 nor­mal lunges hold­ing onto pole and pull ups using rings. need to work on flex­a­bil­ity with my knees

12. Hap Says:
    April 20th, 2010 at 1:20 PM

    Front Squats 3x3 @ 40Kg Knees cope­ing OK
    WOD 4:35 Lunges with 12Kg KB Pull Ups with pur­ple band strug­gled at the end of pullups — need to stay on pur­ple for a while.

13. Kelly Says:
    April 20th, 2010 at 8:17 PM

    Pull Ups Hap — Nice!!