CrossFit BodiComplete: Wednesday 16/03/2011

Wednesday, March 16, 2011

Wednesday 16/03/2011

3 rounds of a Circuit: 1min at each station, clock will continuously run. 4 stations.
Back Squats (40kg/25kg)
Pushups
Single Arm Row (20/10)
Deadlifts (50/30)

Then everyone runs 400m. Every second over 2:00 incurs a 1 burpee penalty for the entire group. Work together guys or you will have a lot of burpees to do at the end.

Rest 2 minutes.

Post time and weight to comments.

1 comment:

Just Another Crab in the Bucket March 17, 2011 at 9:09 AM
This was an A.W.E.S.O.M.E Work out. Thanks V !!
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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