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
March 13 8-Week OCR Training Course starts
March 22 The CrossFit Open Closes
March 27 6-Week OCR Training Course Starts
April 27 Festivus Games
May 4 - 5 Montana Spartan Race
May 10 Baseline & Beers
May 11 Montana Craft Beer Week BEER OLYMPICS at TSCF
June 22 OutWOD
June 28 - July 12 Anniversary Throwdown
July 13 Knuckle Buster OCR
July 14 5th Year Anniversary Party
Record your WOD on Beyond the Whiteboard.
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