CrossFit BodiComplete: Wednesday 20/08/2014

Wednesday, August 20, 2014

Wednesday 20/08/2014

Bring long socks today guys, or a long pair of A8 compression gear or skins. Rope climbs are fun but your shins will appreciate the love!!!

4 Rope Climbs (5 for the dangerous and daredevil)
80 KB Swings 32/24
15m HS Walk or 5 Laps of Bear Crawl
10 Overhead Squats 70/45
1 Clean and Jerk 90/55

You can scale this as required guys, there are options for those who don't wish to do rope climbs!

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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, August 20, 2014

Wednesday 20/08/2014

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