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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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  January 2010

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  Mon:5:30am|6:30am|4:30pm
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Archive for January 25th, 2010

Tuesday

Posted by Crossfit Territory on 25th January 2010

Fight Gone Bad

In this work­out you move from each of five sta­tions after a minute. This is a five-minute round from which a one-minute break is allowed before repeat­ing. We’ve used this in 3 and 5 round ver­sions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft tar­get. (Reps)
2. Sumo dead­lift high-pull: 35kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 35kg (Reps)
5. Row: calo­ries (Calories)

The clock does not reset or stop between exer­cises. On call of “rotate,” the athlete/s must move to next sta­tion imme­di­ately for good score. One point is given for each rep, except on the rower where each calo­rie is one point.

Con­grat­u­la­tions to every­one who started the fun­da­men­tals today.

Today’s AUSTRALIA DAY WOD is @ 8:00am at the shed, can Coops defend his fight gone bad title?

I Signed paper­work for the new box today CF Ter­ri­to­ri­ans, we may be in there sooner than thought, how­ever with lim­ited pull up capa­bil­ity for a week or so.
What are you thoughts?

Num­ber of View :270

Posted in WOD | 2 Comments »