World Class Fitness in 100 words v 3.1

Eat meat, vegetables and healthy fat, little fruit, yams and sweet potatoes and no sugar or grains. Eat as much as you need to sustain exercise but not bodyfat. Train major lifts: deadlifts, cleans, squats, presses, clean & jerk and snatch. Master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, HSPUs, flips and holds. Run, jump and row hard and fast. Five days a week mix these elements in as many combinations and patterns as creativity will allow. Lift, swing, throw and flip heavy objects often. Keep most workouts short and intense. Regularly learn, practice and dominate sports.

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Wednesday
Mar102010

3/10/10

DateWednesday, March 10, 2010 at 8:15AM

REMINDER: Spring Break You Off Starts this Friday with Fight Gone Bad!

Check the "Spring Break You Off" page to see the times and exercises.  The workouts are free to anyone who wants to come in.  They'll be scaled to your ability, so even if you've never CrossFitted before, come check us out and bring your friends!

 

AM classes are on the horizon:  I'll be implementing Tuesday and Thursday morning classes starting 1 April, I'll add Monday, Wednesday and Friday starting mid-May.  Saturdays and Sundays are open scheduling, so get that AM CrossFit workout going!

Strength:

4/4/4/4 Deadlift

Conditioning:

5 rounds for time of:

20 box jumps(m24"/w20")
10 Star Burpees
5 Snatch High Pulls

AuthorCrossFit North Fort Collins | Comment2 Comments |

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Reader Comments (2)

So...whats a star burpee? Or a snatch high pull, with how much weight? Let me know so I can try to get kicked out of the Navy Base gym!!

March 10, 2010 | Unregistered CommenterDoug

Sorry man, Star Burpee: you get don in a wide arm and wide leg pushup (look like a star), then when you jump you jump from feet together to feet open in midair to feet together when you land. kind of like a jumping jack, but your feet go apart and together before you hit the ground. Snatch high pull is a snatch grip (fairly wide but not as wide as OHS grip), pull from mid shin to chin like you're going to snatch.

March 12, 2010 | Registered CommenterCrossFit North Fort Collins

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