CrossFit Victory: Wednesday, January 12, 2011

Wednesday, January 12, 2011

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

This is Test number 2 if you missed Monday's workout, makeup when you can this week, we will re-test in 4 weeks. Also, if you would like me to send you the nutrition packet please send me an email to cjpence12@yahoo.com and i will send it to you by tomorrow. Make sure to post you favorite paleo meal and good links you find on this page.

2 comments:

Andrew said...: Squat- 355 PR (15 pounds)
Press- 155 Matched old Pr
Deadlift- 425 (Matched, Failed on 455); January 13, 2011 at 1:56 AM
Shoop said...: Squat-PR 245 (20# over last PR)
Press -PR 135 (no improvement)
Deadlift-PR 365 (50# over last PR set last week!); January 14, 2011 at 2:34 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.