CrossFit Katy: Aug. 25, 9 of Spades

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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 24, Did I Bench Press in My Sleep? | Main | Aug. 26, Going Up? »

Aug. 25, 9 of Spades

WoD

Hopper Deck 9 of Spades

21-15-9

Box Jumps

KB Swings

High Pulls

Box/KB/High Pull

20/25/45

Tamie: 9:30

20/35/45

Tracy S: 13:10

20/35/55

Dawn: 11:21

Melisa: 12:17

20/35/65

Niki: 5:46

Teresa: 6:22

Brittney: 6:42

Lezlie: 13:25

Monique: 15:31

24/45/95

Ed: 14:10

24/55/95

Neal: 6:59

Albert: 8:05

Drew: 9:37

Bobby: 10:11

Matt B: 10:46

Tyler: 10:56

Ethan: 11:35

Wade: 11:42

Ramiro: 12:20

Posted at 07:47 PM | Permalink

Comments

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Lower....back.......sore......

Posted by: Matt Brown | August 28, 2009 at 02:20 PM

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