The 9am class warms up with medball throws. Who's missing the warmer weather?
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.
Recognize these 100 words? It's the original CrossFit "prescription" for word class fitness. Coach Greg Glassman, CrossFit's founder, penned these 100 words in 2002 when he published the "What is Fitness?" article that launched CrossFit. What do you think of this prescription? Do you eat this way? Do we practice and train the major lifts? Are we working to master the basics of gymnastics? Do we mix these elements and keep workouts short and intense?
Wendler Overhead Squat Week 2.1
5 x 2min
Max reps double unders
Score is total double unders
Jan 10 - 31 - Row'd Royalty
Feb 11 - 16 Femme Fatale Week
Feb 16 OutWod Event
Feb 22 CrossFit Open Begins
Record your WOD on Beyond the Whiteboard.
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