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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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  December 2009

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  Mon:5:30am|6:30am|4:30pm
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Archive for December 24th, 2009

Friday

Posted by Crossfit Territory on 24th December 2009

“Daniel”

For time:
50 Pull-ups
400 meter run
45kg Thruster, 21 reps
800 meter run
45kg Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.

Daniel Crab­tree

With heavy hearts we ded­i­cate this work­out to Army Sgt 1st Class Daniel Crab­tree who was killed in Al Kut, Iraq on Thurs­day June 8th. To Daniel’s fam­ily and friends, we express our sor­row; to his wife Kathy and daugh­ter Mal­lory, we tear­fully acknowl­edge your loss as the true cost of free­dom. Fair Winds, Daniel.

Num­ber of View :150

Posted in WOD | 4 Comments »