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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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Thursday

Posted by Crossfit Territory on November 11th, 2009

Nicole

As many rounds as pos­si­ble in 20 minutes:

* Run 400 meters
* Max rep Pull-ups

Note num­ber of pull-ups com­pleted for each round.

Post time and comments

And MU club Grows

Good work today guys and wel­come to the main group for our grad­u­ates from the fundamental.

Next course run­ning Mon­day 16th NOV … I know so soon, but CFT is becom­ing very popular

Not to bad con­sid­er­ing I’m told Cross­Fit is another fad like Lez Mills.

Num­ber of View :187

This entry was posted on Wednesday, November 11th, 2009 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.

4 Responses to “Thursday”

1. Kelly Says:
   November 12th, 2009 at 12:35 PM

   BFA today — 49/100/11:13

   Far from my best but expected less after 100 push press, 150 burpees & many other ran­dom wods this week. Will be much bet­ter next time.

2. Clinton McNally Says:
   November 12th, 2009 at 2:00 PM

   For Nicole i got 5 sets out i was doing 15 jump pull ups. the 400m run kills me thanks to Sib jrn for run­ning with me and mak­ing me keep the pace up. Fin­ished it just as it started rain­ing nice way to cool down in the pour­ing rain.

3. Joey Says:
   November 12th, 2009 at 3:35 PM

   150 burpee — 11.08, still hurt­ing from yesterday

4. Associate Programs Says:
   December 18th, 2009 at 8:23 AM

   Such a awe­some site. I am sav­ing this page.