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World-Class Fitness 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.
-Provided by CrossFit.com
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Reading:
The Protein Debate
-A debate between Loren Cordain, PHD, auhor of The Paleo Diet, and T. Colin Campbell, PHD, author of The China Study.
2-1-10
Warm up:
3 rounds
10 Overhead squats (choose a moderate weight, but heavier than PVC)
10 Pullups
10 knees to Elbows
10 handstand pushups/ regular chest to deck pushups
10 steps walking lunge
WOD:
Max Efforts, all out sprints
-10 [...]
Let your so called “excuses” go
1-29-10
Warm Up:
Double Under practice:
-An easy way to “get” double unders:
1st day time yourself doing 10 double unders
2nd day time yourself doing 2 double unders in a row, ten times
3rd day time yourself doing 3 double unders in a row, ten times
4th day time yourself doing 4 double unders [...]
EVERYBODY THIS IS A MUST READ: Defying our evolutionary heritage
Warm up
Hip mobility drills
3 rounds
25sec of PVC shoulder pass throughs
5-10 Overhead squats with Slosh tube (or 10-15 with PVC pipe
10-15 Back Extensions
10-15 GHD situps
10-15 Pullups
10-15 Dips
WOD: Nancy
Five rounds of:
400 meter run
95 pound Overhead squat, 15 reps
CrossFit Mean Streets
Downtown LA
More info on how our government scammed everybody out of good health: here
Warm up:
Running (pose) skills and drills
5 Turkish getups per arm
Burgener Warm up
Hip mobility
Workout:
CrossFit Mean Streets Baseline:
Up 10 flight of Stairs
40 squats
30 situps
20 pushups
10 burpees
Rest at least 5 minutes
Clean & Jerk
1-1-1-1-1-1-1
CrossFit vid on Clean and Jerk,… with Sage: Clean with [...]
Warm up:
-Burgener Warm Up
-Skill transfer exercises for the Snatch
- Practice walking on hands
WOD
Annie
Double-unders
Sit-ups
50-40-30-20 and 10 rep rounds; for time
Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.
Warm up:
Run the ten flights of stairs once. Pace yourself at half your max speed.
12 pushups
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility [...]
1-22-10
Warm up: Hip mobility drills
WOD
4 rounds for time of:
20 Overhead Squats 95/65 lbs
20 GHD Sit-ups
20 Double Unders
20 Sumo Deadlift High-pulls 95/65 lbs
Check out two PR’s +30 for Justin and +35 for Joe. These were done after a 5k [...]
Warm UP.
10 minute handstand progressions
20 GHD situps
20 BACK extensions
Double under practice
WOD 1-21-10
Row 5k For Time
CrossFit Mean Streets
Downtown Los Angeles
1-20-10
Warm Up:
Barefoot jump rope for 5-8 minutes
5 – 7 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the [...]
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