9:00 PM

Thursday 11/5/09

| Labels:

Snatch
3-3-3-3-3

Clean and Jerk
2-2-2-2-2


Nice Med-ball clean Wade. Wade is new at the gym and is doing great. Welcome! We are happy to have you here drinking the Kool-aid with us at Viking Crossfit. Keep up the great work!

Muscle-ups are the skill-of-the-month. Don't worry if you are not close to getting one. We will be working on ring dips and the muscle-up progression with everyone. Watch this video.

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8:02 PM

Wednesday 4/29/09

| Labels:

Snatch x3 (70%x1, 75%x1, 80%x1)

Clean and Jerk: work up to 85% x 1 Clean x3 Jerks per rep



Swim class tomorrow night at 6:30 pm. Be there! Comment if you are planning on coming. It will be a lot of fun.

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 handstands, 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!

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