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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 October 25th, 2009

Karen

For time:

Wall-ball 150 shots

Post time and comments

We told them we were doing Tabata.… Looks like 5 peo­ple didn’t know what that was.

CFT is hav­ing a Christ­mas party in Novem­ber at the Vir­gina Tav­ern, could you please post avail­able dates so that I can pick the best time for every one.

Num­ber of View :271

This entry was posted on Sunday, October 25th, 2009 at 7:07 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.

15 Responses to “Monday”

1. admin Says:
   October 25th, 2009 at 8:12 PM

   I’m unavail­able week­end of the 21st

2. Kelly Says:
   October 25th, 2009 at 8:41 PM

   Any­time between now and the 13th Nov is good — not much of a win­dow from me, sorry.

3. Streety Says:
   October 26th, 2009 at 10:58 AM

   Im good for any date

4. Streety Says:
   October 26th, 2009 at 11:02 AM

   Love tabata squats!!

5. Jay Deemo Says:
   October 26th, 2009 at 8:25 PM

   happy with early november

6. admin Says:
   October 26th, 2009 at 8:25 PM

   Karen as RX’d
   10 kg Med­bal
   Jay 6:00
   Reece 6:08
   Streety 8:22
   Sib JR 8:30
   Nat 8:59
   Sib SNR 9:45
   Coops 6:18
   Mark? you didn’t write it on the board

7. admin Says:
   October 26th, 2009 at 8:32 PM

   I’m think­ing the 7th?
   any­one else

8. Jay Deemo Says:
   October 26th, 2009 at 8:37 PM

   Awe­some wod.

   Awe­some energy — great num­bers — think an all time high for one night??

   Lov­ing the wall balls — but hat­ing them at the same time!!

9. Ben Sibley Says:
   October 26th, 2009 at 8:45 PM

   yeah any time in novem­ber mate, great ses­sion. too bad my upper body strength is low, will be up there one day. lets have a run­ning session?!

10. admin Says:
    October 26th, 2009 at 9:02 PM

    Run­ning ses­sion it is my good man. Remem­ber though and increased car­dio res­pi­ra­tory sys­tem means a decrease in strength and power.

    And if we where still cave men, what would we use to catch our pray?
    Anaer­o­bic sys­tem, but it is com­ing up to a run­ning WOD.

11. Coops Says:
    October 26th, 2009 at 9:45 PM

    Any­time in Novem­ber is good for me mate. I did put my time on the bord from today.It must have been in the wrong spot or some­thing. It was 6:18.

12. admin Says:
    October 26th, 2009 at 9:48 PM

    All good coops I have amended the scores.

13. mark Says:
    October 27th, 2009 at 8:51 AM

    Hey guys, great wod. I wrote my time next to my last name, Any­way think it was 9:20ish??
    Can’t wait for Wednes­day, see you then.

14. Reece Black Says:
    October 27th, 2009 at 12:50 PM

    hey southy think you may find i was much closer to jay say by 3 sec­onds.… every sec­ond counts.…

    6:05

15. Brendan Says:
    October 27th, 2009 at 5:50 PM

    Every sec­ond counts.….… Well I think you guys should post your score every night so that the blog gets massive.