CrossFit OKC: SUNDAY 071230

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.

Saturday, December 29, 2007

SUNDAY 071230

Mash-Up: In a mash-up, you put two exercises together into a 2x
Tabata interval. Switch between exercises for each 20 sec work cycle.
Total time should be 8 minutes.

Muscle-Up/Clean & Jerk

Men: 135 lbs
Ladies: 75 lbs

Post total reps for each exercise to comments.

Posted at 04:57 PM in crossfit | Permalink

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Comments

c&j-5 1/2
assist mu-14
really need to work on c&j

Posted by: momo | Sunday, December 30, 2007 at 11:57 AM

Superset of DL and SP with a minute rest between each exercise. DL 5x5 of 315# and SP with 53# KB laddering 1-2-3 R/L. Then did the same with one arm push-ups and pistols. PU's 5x3 R/L, pistols 5x5 R/L.

Posted by: Luke | Sunday, December 30, 2007 at 08:51 PM

Actually 23 on the mu's, not 14.

Posted by: momo | Tuesday, January 01, 2008 at 07:54 PM

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