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”
September 2010

M T W T F S S

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27 28 29 30

September 2010
M	T	W	T	F	S	S
« Aug		Oct »
	1	2	3	4	5
6	7	8	9	10	11	12
13	14	15	16	17	18	19
20	21	22	23	24	25	26
27	28	29	30

Mon:5:30am|6:30am|12pm
|4:30pm|5:30pm | 6:30pm
Tue:5:30am|6:30am|4:30pm
|5:30pm | 6:30pm
Wed:5:30am|6:30am|12pm
|4:30pm|5:30pm | 6:30pm
Thu5:30am|6:30am|4:30pm
|5:30pm | 6:30pm
Fri:5:30am|6:30am|12pm
|4:30pm|5:30pm | 6:30pm
Sat:9:00am|4:00pm

Open Gym/CF Weightlifting
Tue:5:30–7:30am|4:30–7:30pm
Thur:5:30–7:30am|4:30–7:30pm
(Must Email CFT before using this option)

More session will come
available as requested

Introduction Sessions:
By appointment

Individual Sessions:
By Appointment

Times Don’t Suit? Organise a group
of 5 or more and we’ll run a session
at your convenience

Archive for September, 2010

Friday

Posted by Crossfit Territory on 30th September 2010

Snatch
3–3-3 (touch and go)

Then

For time
1–10/10–1
T2B
KB Swing

Post time and comments

Get Well Mate, From all the crew at CFT

Number of View :519

Posted in WOD | 13 Comments »

Thursday

Posted by Crossfit Territory on 29th September 2010

Clean & Jerk
3–2-1–1-1

Then

For time
9–5-3
Clean & Jerk @80%
Burpee

Post load time and comment

Number of View :292

Posted in WOD | 7 Comments »

Wednesday

Posted by Crossfit Territory on 28th September 2010

For time:
Run 5km
or
Row 3km

IMMEDIATE ATTENTION!

Due to unforeseen and unavoidable circumstances, both sessions for Wednesday (29/9/2010) have had to be canceled. CrossFit Territory apologises for any inconvenience and will be running a session Sunday (3/10/2010) to make up for this inconvenience — timings TBA.

MORNING SESSIONS!

Will commence next week on Tuesday & Friday mornings @ 05:30 am — 06:30 am
I look forward to seeing all of you, who do not value your sleep as much as I do, at these sessions!