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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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Sunday

Posted by Crossfit Territory on October 24th, 2009

‘Bad­ger’

Com­plete three rounds for time of:
40 kg Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

3.…2.…..1.…GO!

Con­grats to Jay on tying the knot, from all the crew at CFT!

Good ses­sion today guys, and a warm wel­come to the 6 new ath­letes who started the fun­da­men­tals course.

Thanks for drop­ping in Jye (CFX) hope you enjoyed  our ter­ri­tory humidity.Its a whole new inten­sity, hope to see you again soon.

Num­ber of View :266

This entry was posted on Saturday, October 24th, 2009 at 6:16 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.

One Response to “Sunday”

1. Jay Deemo Says:
   October 25th, 2009 at 2:04 PM

   Thanks for the wed­ding well wishes every­one — sorry I couldn’t be there on Sat but I was nurs­ing a huge wed­ding hang­over

   Com­pletely under­es­ti­mated this wod — my first crack at bad­ger — the squat cleans look sim­ple, but far out they get hard.

   43:33 —

   My inten­sity was low, reckon I could have gone a fair bit quicker with the team scream­ing at me!