Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
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Thursday, January 15, 2009
Wednesday 1-15-09 Gymnastics, Bodyweight day!!!
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(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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3533 Brian Way
Bakersfield, CA 93308
(If using Google Maps the data is incorrect. It labels Brian Way as Bergman Ln. Please make a note of it. Yahoo Maps has it correct. Thank you and good day.)
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THE CROSSFIT JOURNAL
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.
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2009
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January
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- Super Bowl Sunday!!! Rest, football, and beer!!!
- Tabata Park WOD!!!
- Happy Friday!!! Terrible 10's!!!
- Most people... by CrossFit Ventura
- Steve's first day of beginning oly lift program!!!
- Strength and Gymnastics Day!
- Changes coming...
- Tuesdee! 1-27-09
- Monday 1-26-09
- Sunday - Rest Day.
- Saturday 1-24-09 Park WOD
- Swinging on a Friday!
- Thursday 1-22-09
- Wednesday 1-21-09 "Fran"
- Tuesday 1-20-09
- Monday 1-19-09 Monday Run Day!!!
- Sunday 1-18-09
- Saturday 1-17-09 Park WOD
- "Grace"
- EFB quote for the day.
- Wednesday 1-15-09 Gymnastics, Bodyweight day!!!
- Tuesday 1-13-09 "Rico"
- Rest.
- Sunday Run day.
- Saturday 1-10-09 Park WOD
- Rest day.
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January
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1 comments:
Warm up:
Run/Row/Jump box or rope 2min.
20 gm's w/press
20 irons
20 scorps
20 OH squats
20 leg swings
WOD:
Manda - 16:38
Steve - 17:31
Teresa - 19:33
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