Friday 150619


You may have heard of Greg Glassman’s “100 Words of Fitness” in the CrossFit Journal.
But, I bet you haven’t heard the 100 Words of Not Fitness.    
Here you go.                            Respect too: Patrick Burke MBC CF 


Eat grain and cereal, yogurt and cheese, fruit smoothies, and no fat. Count calories in and out. Practice correct form on the major machines: Leg press, leg extension, leg curl, pec dec, preacher curl, lat pull down, and thigh abductor and adductor machine. Similarly, master your core stability movements: Plank holds, crunches, TRX things, and pushups on the stability ball. Spin, treadmill, and elliptical long and slow. Copy 2-3 workouts from Men’s Health and perform those routines religiously in the mirror. Variety is the enemy. Workouts should be long and sweaty. Minimize risk by avoiding new movements or sports.

Dynamic Warm-Up-Mobility
Prepare for..

WOD: 2015 CF Regionals Event 3
For time:
1-mile run
50 Overhead squats,  135/115, 115/95, 95/75
100 Ab Mat Sit-Ups or GHD’s
150 Double-Unders
50 Sumo Dead-Lift High Pulls,  135/115, 115/95, 95/75
100 Box Jump Overs, 24/20, 20/16, 16/10

Competitors or athletes wanting to improve your Fitness level:
2015 15.1 Granite Games Qualifier
10 Minute AMRAP 
5 Hang Squat Cleans (155/105)
7 Bar Facing Burpees

Masters 40-44
Men use 155 lbs.
Women use 105 lbs.

Masters 45-49
Men use 135 lbs.
Women use 95 lbs.

Masters 50+
Men use 115 lbs.
Women use 75 lbs.

Men use 115 lbs.
Women use 75 lbs.

3 Rds of:
10 Atlas  stone 110/80 or heavy rubber ball 120/90 over alternating shoulders
10 Double Arm KB Swings As Heavy as Possible

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