CrossFit BodiComplete: Monday 13/12/2010

Monday, December 13, 2010

Monday 13/12/2010

800m Run
12 Ground to Overhead (60/40)
16 Overhead Lunge (20kg plate)
9 Ground to Overhead
16 Overhead Lunge
6 Ground to Overhead
Hill Run

Core work.

Post time and weight to comments.

3 comments:

Shane-oDecember 13, 2010 at 9:23 PM
12 mins haha

Scaled hill run for netball court run
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UnknownDecember 25, 2010 at 10:50 AM
Nice work Shane-0. Have we met before?
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UnknownDecember 25, 2010 at 10:50 AM
woops, I'm signed into a different account. It is Vaughn though.
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World Class Fitness in 100 Words -Greg Glassman

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.

"I came into Crossfit anxious that I would bulk if I lifted heavy weight. I was very vocal to Vaughn about this. As a female the last thing I wanted was to lift weights and look like a body builder.
Vaughn and the team took on my concerns with understanding and didn't make me feel stupid, but through really helpful discussions and classes brought me to a point of realising that this type of exercise was the very thing I needed to shed the weight I could never lose and tone what have previously seemed impossible. I have been at CrossFit BodiComplete for just under 12 months and lost 6 kg and I am now down to a size 8 (that's two dress sizes down)
Yeah bro, I do lift." --- Elyse Murphy