Archive for "Nov 29 2017"

Bunz Day!

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

3 Sets:

8 Leg swings (front & side)

3 Inch worms

20 sec Spiderman

20 sec Plank

2 Sets:

10 Band squats

10 Step Crab walk

Strength

Front Squat (8, 8, 8, 8, 8)

Aim to accumulate more total load across all 5 sets than last time. (17/11)

Front Squat (8, 8, 8, 8, 8)

Aim to accumulate more total load across all 5 sets than last time. (17/11)

Front Squat (8, 8, 8, 8, 8)

Aim to accumulate more total load across all 5 sets than last time. (17/11)

Strength

Back Rack Lunge (8, 8, 8)

8 Steps total

Metcon

Metcon (No Measure)

4 Sets for quality:

20 Steps Walking lunge (bodyweight)

20 sec Hollow body hold

20sec Side Plank (each)

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  • 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. ~Greg Glassman