CrossFit Kingston: WOD Monday April 13/09

WOD Monday April 13/09

(Some people don't like their picture being taken)

WOD

4 Rounds for time

10 Overhead Press (As heavy as possible)

800 M run

4 comments:

Crystal said...: ooops, my brain must still be on vacation. Would you mind if I came at 6:30 tonight to make up this mornings class?; April 13, 2009 at 11:15 AM
Andrew said...: see you tonight Crystal; April 13, 2009 at 11:58 AM
Andrew said...: AM Bootcamp - Great job everyone!

Josh 1344
Sarah 1614
Ash 1907
Tash 1819
Amy 2133
Martha 2203
Jen 2200
Kelcy 2219
Kate 2227; April 13, 2009 at 6:55 PM
Andrew said...: CrossFit Class

Sherri (55) 2859
Heather (35) 3146
Sandra (45) 3207
Olga (35) 2051 (Row)
Shannon (45) 2300
Foisy (115) 2205
Alix (35) 2250
Ingmar (55) 2044
Beth (55) 3006
Tim (95) 2130; April 13, 2009 at 7:01 PM

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.

blank spacer

COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Monday April 13/09

4 comments: