- Monday the 14th to Friday the18th of JanuaryMONDAY 1. every 90 seconds fo 7 rounds perform the following complex: squat clean + hang squat clean + push jerk + split jerk 2. 4 rounds 12 dumbbell hang cluster 22/15kg 2/1 rope climb 12 minute time cap TUESDAY […]
- Monday the 14th to Friday the18th of January
By Exercise/9+------+ back squat Back Squat barballs Bear Crawl bench press Box Jump Burpees clean and jerk Deadlift Double Unders Double Unders Front Squat handstand pushups Kettlebell Swings Knees To Chest lunges medball cleans Mountain Climbers Mountain Climbers Muscle-ups Nicole Overhead Squat Overhead Squat power snatch Power Clean prowler Pullups Pushups Push Jerk Push Press Ring Pushups Ring Pushups ring rows rope climbs Row Run Run with Weight sandbag lunges Shoulder Press Situps SNATCH Split Jerk Sprint Squat squat clean Squat Jumps squat clean Sumo Deadlift Highpull swim Thrusters Toes To Bar Walking Lunge Wallball Burpee Wallballs
CrossFit in 100 Words:
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.
Check this out guys, this was part of the crossfit.com W.O.D for today, awsomness!
The stats for the top women in CrossFit. http://scores2010.crossfit.com/scoring/profiles/2010/women/
The stats for the top men in CrossFit. http://scores2010.crossfit.com/scoring/profiles/2010/men/