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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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Wednesday

Posted by Crossfit Territory on November 10th, 2009

For time:

150 burpees

Post time and comments

Club CFT gets bigger

Next club is the 150 burpee club which starts tomorrow.

Num­ber of View :215

This entry was posted on Tuesday, November 10th, 2009 at 9:32 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.

17 Responses to “Wednesday”

1. Clinton McNally Says:
   November 10th, 2009 at 9:45 PM

   Im cry­ing and i want my mum. There is no harden up med­ica­tion for this pain

2. Kelly Says:
   November 10th, 2009 at 9:53 PM

   You love it Clint McNally. This one will be awe­some, I cant wait.

3. Clinton McNally Says:
   November 10th, 2009 at 10:00 PM

   Kel ive already told Southy where he can put this WOD via text msg and im trem­bling with fear There is no love here no love what so ever anger is the only thing that will get me through

4. Clinton McNally Says:
   November 10th, 2009 at 10:41 PM

   I’m post­ing heaps because im on guard and i talk alot when im scared and there is no one awake to talk to. Im mak­ing a rule for my self no look­ing at crossfit-territory.com before a WOD at the box. Its like being told when you are going to die and now you have to dig your own grave. i was less ner­vous about loos­ing my vir­gin­ity hahaha (now im wait­ing for the shit im going to get over that statement)anyway

5. Kelly Says:
   November 11th, 2009 at 10:17 AM

   MARY — AMRAP, 20mins, 5 Hand­stand Pushup, 10 One Legged Squat, 15 Heaves

   8 rounds + 5hspu & 6squats

6. Jay Deemo Says:
   November 11th, 2009 at 5:49 PM

   Sorry guys no appear­ance by me at the box tonight — did a burpee cir­cut at work this morn­ing — add to that my con­tin­ued pain of mon­days wod — equals a scared lit­tle man.
   Think I would have been face down on the rub­ber doing those burpees all night.

   Any­way — dri­ving home and feel­ing bad about not doing the wod — so decide to go to raaf base for a row — 2000m.….….. BOOM! 2000m on the c2 in 6:55.7 — new PR and my first 2k row in under seven minutes!

   Stoked with that.

7. admin Says:
   November 11th, 2009 at 8:07 PM

   Nice mate are you try­ing to start another club?

8. Kelly Says:
   November 11th, 2009 at 8:20 PM

   150 burpees — 13:15

   Good work on the row Jay.

   Also awe­some Fran effort tonight by the fun­da­men­tal graduates.

   See you all again in Jan­u­ary. I will still be post­ing com­ments and wod results though (of course)!

9. Coops Says:
   November 11th, 2009 at 9:27 PM

   Coops 150 burpees 10:28

   Im not mov­ing very fast at all tonight. Legs are ok for now but still feel­ing mon­days wod in my shoul­ders, tri­ceps and traps.

   Well done to the fun­da­men­tals group with your first Fran.

   Good on ya Jay for get­ting the 2000m in under 7min on the c2.

   Hey Toes you got through the wod and vis­ited club Pukie again. See it wasnt to bad was it.

   Just one question.

   Did you puke after your first time.

10. admin Says:
    November 11th, 2009 at 9:31 PM

    Thanks Kell for all your good work and refer­rals.
    you will be missed in the CFT box

11. Reyno Says:
    November 11th, 2009 at 10:39 PM

    Feel shit for not mak­ing the wednes­day sess, and my shoul­ders still hurt from mon­day… worse than any gym work­out. Look­ing for­ward to sat­ur­day and get­ting those shirts.

12. Cris White Says:
    November 11th, 2009 at 11:57 PM

    From sea on HMAS ARARAT 150 Burpees 8:21

    Look for­ward to start­ing the Fun­da­men­tals course… again!

13. Kenno Says:
    November 12th, 2009 at 6:09 AM

    Sorry toes i have to say it.
    You say you were less scared of los­ing your vir­gin­ity than doing this workout.

    Did the chick meet mr pukie when assist­ing in los­ing your vir­gin­ity? LOL

    SOrry dude, had to be said LOL

14. Clinton McNally Says:
    November 12th, 2009 at 6:56 AM

    I didnt puke after my first time but i spewed twice yesterday.

15. Streety Says:
    November 12th, 2009 at 10:29 AM

    Haha in refer­ance to Kenno’s question…she jus may have met pukie if she was ugly enough in the morning!!

    150 Burpees = 11:17 lots of room for improvement.

    Our fam­ily is grow­ing more strong every­day!
    Con­sid­er­ing cross­fit being going now for bout 7yrs i think its a bit more than a fad!!

16. Streety Says:
    November 12th, 2009 at 10:30 AM

    Did like the Burpees too

17. Clinton McNally Says:
    November 12th, 2009 at 4:21 PM

    who the hell likes burpees streety you sick F*#k