***CrossFit Bako FREE Saturday Workout*** Next one scheduled for Saturday 12-17-09 @ 9:00am. We'll be out at the par course on Truxtun Ext. across from AAA Automobile Club. Come out and join us for a great workout! Don't forget H2O and a towel. See you there!!!
3 rounds: Max rep Chin Ups Max rep Dips Rest 2 min. between each round Then For Time: 30 Box Jumps 30 Med Ball Push Press 30 Box Jumps 30 Med Ball Push Jerk 30 Box Jumps 30 Med Ball Cleans 30 Box Jumps* - Big Dawgs only
Post Chin Up and Dip numbers, with time to comments. See comments for scaling.
***CrossFit Bako FREE Saturday Workout*** Next one scheduled for Saturday 12-12-09 @ 9:00am ***AT THE GYM!!!***. Come out and join us for a great workout! Don't forget H2O. See you there!!!
Picture: Steve A. and Robert - Burpees and KB swings.
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.