CrossFit Kingston: WOD wednesday January 4/12

Shoulder Press 5 X 5 (p clean bar to shoulders)

A - 5 sets

Back Squat X 3 @ 70%
Shoot Throughs X 12

B - AMRAP in 5 min - 2 min rest - AMRAP in 5 min

10 Ball Slam
5 DB muscle snatch

Crossfit Community

CrossFitters cheer each other on. CrossFitters enthusiastically support each other. CrossFitters don't sit around while others are in pain - they encourage, they motivate, and they stay with you until the end. CrossFitters seek each other out, looking for friendship and encouragement. The CrossFit community compels competitors to help each other, strategize, and push each other to the last second of a WOD.

What is CrossFit? Community without limitations, competition without jealousy, and devotion without ego!!

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.

WOD wednesday January 4/12

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