CrossFit Barbarian Fitness: Dia-Fran-Ebeth

Showing posts with label Dia-Fran-Ebeth. Show all posts

Wednesday, June 10, 2009

Thursday, 11 June 2009

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips

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.