3...2...1...GO!

Thursday, May 19, 2016

squats and bench

squats x5
210
210
210

bench press x5
180
180
180

Tuesday, May 17, 2016

Monday, May 16, 2016

squats and press

squats x5
205
205
205

press x5
115
115
115

Thursday, May 12, 2016

squats / bench

squats x5
205
205
205

bench press x5
177.5
177.5
177.5

Wednesday, May 11, 2016

Monday, May 9, 2016

Wednesday, April 27, 2016

Cindy

Cindy

13 rounds plus 5 pull ups and 5 push ups

70 pull ups
135 push ups
195 squats

Personal Records - As Rx

5k 22:50 (05/01/2010)
Angie 29:31 (12/31/2009)
Annie 8:57 (09/12/11)
Back Squat 300 (02/26/2010)
Cindy 18 2/3 rounds - (11/11/2009)
Crossfit Total 810 (7/24/10)
Crossfit Total II 525 (1/26/2010)
Deadlift 400 (04/26/2011)
Fight Gone Bad 283 (6/18/10)
Filthy 50 35:35 (11/9/09)
Fran 5:23 (12/8/11)
GI Jane 14:37 (01/20/2010)
Grace 4:53 (10/31/11)
Half Marathon 1:50:01 (05/02/09)
Lynne (180lb bowflex wt bp) 33,20,17,14,12 PU 31,20,18,15,14 (6/29/08)
Mary 8 rounds (1/1/10)
Mile Run 6:47
Mr Joshua 35:14 (01/20/09)
Murph 49:27 (3/17/09)
Nancy 18:51 (11/12/10)
Pull Up Ladder 16 +13 (03/19/2010)
Pull Ups (consecutive) 41 (11/18/11)
Shoulder Press 150 (12/20/11)
Weighted Pullup - 70# (10/19/2009)

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: pullups, dips, rope climb, pushups, sit ups, presses to handstands, 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!