CrossFit BodiComplete: Wednesday 12/03/2014

Wednesday, March 12, 2014

Wednesday 12/03/2014

Broad jump is designed to create power. Today take your time to get some distance each jump. Work to your capacity.

5 sets, 2 min rest between:
10 Heaves
10 Pushups
5 Broad Jumps

5 Rounds
10 L Arm clean and jerk
10 R Arm Clean and Jerk
10 Burpees
10 Squats holding dumbell.

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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

Wednesday, March 12, 2014

Wednesday 12/03/2014

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