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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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Archive for December 16th, 2009

Thursday

Posted by Crossfit Territory on 16th December 2009

Erin

Five rounds for time of:
20kg/10kg Dumb­bells split clean, 15 reps
21 Pull-ups

Post time to comments.

HO HO HO Just what a cross­fit­ter wants

Split cleans are another great way of devel­op­ing speed through the middle.

Num­ber of View :173

Posted in WOD | 5 Comments »