CrossFit Barbarian Fitness: Mixed Up Fran

Showing posts with label Mixed Up Fran. Show all posts

Sunday, March 28, 2010

Monday, 29 March 2010

Skill Work:
Clean & Jerk - Set a new 1 Rep Max

Strength:
Box Squat (w/ Chains) - Find your 1 Rep Max

WOD:
"Mixed Up Fran"
21-15-9
- Kettlebell Thrusters, 2 x 1 pood (or 35-lbs DB)
- Chin-ups (Palms facing in)

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.