CrossFit Kingston: WOD Thursday October 20/11

(A little something for the ladies, courtesy of Heather Harmer .. miss you guys!)

WOD

MAX Jerk

4 Rounds - 3 min work/3 min reset

4 Push Press (60-65%)
6 Man Makers
8 Hollow Rock

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.

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COMP

OLYMPIC WEIGHTLIFTING AND POWERLIFTING EXHIBITION

WOD Thursday October 20/11

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