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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.

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« Aug. 22, Small Saturday? | Main | Aug. 25, 9 of Spades »

Aug 24, Did I Bench Press in My Sleep?

WoD

50-40-30-20-10 (MOD start at 40)

Double Unders (or 4x singles)

Push Ups

260m run between rounds

*=knee push ups

Row (every 10 Doubles = 100 meters)

Ed: 29:50

MOD Singles

Tracy R: 20:46*

Kayleen: 20:57*

Cody M: 24:00

Jennie: 25:38*

Kristi: 28:00*

Singles

Wade: 19:10

Teresa: 19:26

Anna: 19:27*

Tammy L: 19:47*

Scott: 20:16

Josh: 20:25

Lisa V: 20:40*

Earl: 21:55

Heidi: 22:59

Laura: 23:40

Stefanie: 23:44*

Justin: 24:03

Kim: 24:41 (Box Push Ups)

Laila: 24:51*

Andrea: 25:14*

Tamie C: 25:56*

Lezlie: 26:31*

Grant: 27:10

Adam: 28:27*

Debra: 31:26*

Diana: 32:19* (really good Push Ups)

Doubles

Neal: 17:15

Leanne: 21:35*

Ethan: 21:42

Melisa: 23:43*

Drew: 24:50

Sol: 24:39

Brittney: 24:51*

Min: 24:56

Bobby: 27:19

Brittani: 28:24

Cody C: 28:40

Albert: 28:52

Matt S: 29:02

Karen: 29:40*

Steve: 31:58

Posted at 03:57 PM | Permalink

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