CrossFit Victory: Thursday, July 23, 2009

Thursday, July 23, 2009

1 mile Timed Run

and then

CrossFit Total
(1 rep max for shoulder press,
deadlift, and back squat.
Add all three scores together
to calculate your CF Total)

3 comments:

Susannah said...: the crew was dead from yesterday and I want people to get accurate scores so we did the mile run and death by burpee pull-up.; July 23, 2009 at 11:26 AM
AudreyT said...: Omg I'm glad i couldn't make that one. Looking forward to total next week!; July 25, 2009 at 7:14 AM
Mike Felsburg said...: Good...because I thought I missed the CFT total...I'm doing JJ this week and then back to CF and JJ....; July 28, 2009 at 9:01 PM

World Class Fitness in 100 Words:

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.