CrossFit Victory: Monday, October 4 2010

Monday, October 4 2010

Great Job to those who completed the past three weeks of our Max Effort Black Box training.

WOD:

"Jack"

Complete as many rounds as possible in 20 minutes of:

115/75 pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box

6 comments:

Unknown said...: 9 rounds, it's a smoker.; October 4, 2010 at 8:15 AM
Cristian said...: 7 Rounds :( not easy. felt like i was in slow motion.; October 4, 2010 at 10:38 AM
AudreyT said...: 11 rounds @ 75# and 12kg. This was an ass kicker!!; October 4, 2010 at 9:06 PM
adam said...: This comment has been removed by the author.; October 4, 2010 at 9:39 PM
Adam said...: 8+20; October 4, 2010 at 9:40 PM
Missy said...: 10 rounds +7 push press.
Not Rx. Push press @ 50# , kettle bells @ 8kg.
A much needed work out though.; October 4, 2010 at 10:24 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.