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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.

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Wednesday, June 24, 2009

Wednesday

Those of you that did not do your 1 RM Front Squat on Tuesday will do it today. DSC_0104

For those of you that did your 1 RM Front Squat yesterday, there will be an alternate WOD listed below.  

5 Rounds for time:

400 M Run
15 Wall Ball (M 20/W 16)
15 KB Swings (M 44/W 35)
15 Situps
15 Renegade Rows (M 30/W 20

Posted at 03:00 AM |

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Dale

30:19 as RX 20lb med ball/44lb kb/30lb db

Posted by: Dale | Thursday, June 25, 2009 at 08:45 PM

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