Strength:
3x5 sumo DL
WOD:
throw down WOD
5 rounds for time of:
5 burpee DL (155/105)
3 burpee squat clean (155/105)
1 Burpee squat clean to overhead (155/105)
You have to expect things of yourself before you can do them.
-Michael Jordan
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, Courtesy of CrossFit Inc.
CrossFit Trifecta
Phone: (760) 599-0610
Email: CrossFitTrifecta@gmail.com
Address: 2055 Thibodo Rd. Suite M, Vista, CA 92081 (map)
7 comments
3x5 sumu deadlift, 125lbs
WOD
6:07 75lbs, tried to not max out to much for tomorrow nights workout, still was a tough workout I couldnt imagine rx-ing the weight.
Hey Suzanne! 6:07 - rock star! I stupidly watched CrossFit Games on Sunday and was convinced I could do box jumps yesterday like they did, which prevented my calf muscles from wanting to get me out of bed this morning! That, and my shoulders and traps from the last few days. Missed you in the mornings! I am working out Saturday morning - can't make it Thursday night, but good luck!
3x5 Sumo DL: light weight today @ 245#
WOD: 10:09 RX - that weight got heavy FAST!
Strength: 3X5 Sumo DL @ 225# <--going up to 235# next time we DL)
WOD: 10:26 @ 115# (Burpees suck <-- it helps if I widen my feet on the push-up.)
http://t.co/C4SwL49j
205 SDL
7:45 115
9:09 95#
215lb pr sumo dl 3x5
WOD: 8:01 135lb