6 weeks until the GAMES

Here's the week's workouts and nutritional notes:

Monday - Power Clean/Jerk 3 reps - 185lbs & 10 Wall Ball Shots 20lbs medball/10 ft target...10 Rounds

Tuesday - 4 rounds 225lbs deadlift x10, push-ups x10, pull-ups x15

Wednesday - Double "Helen" - 6 rounds of 400m, 21 KB swings (53 lbs), 12 pull-ups

Thursday - REST

Friday - Snatch 3 reps, OHS 5 reps, muscle-ups 7 reps, 4 Rounds

Saturday - Tabata Sprints Outside (20 seconds:10 seconds off) 8 sets, 2 Rounds!

Sunday - REST

***15 blocks a day for zone diet...weigh and measure food. Protein sources are lean elk burger, turkey, cottage cheese, EAS Whey protein, powder, egg substitute, etc...

***Supplements: NoXplode, Multi-Vitamin, Essential Oils 3, 6, 9

week # 6...

Here's my line-up this week for workouts, can't wait for the CrossFit Games regional qualifier, sounds like their are some studs that are going to show up. None of us really know what to prepare for, but we all agree that we need to come into the workout ready for an all day, all out battle. Check out some of the potential competition!

Monday - Squat Cleans (155lbs) 1 rep in the first 60 seconds, 2 reps in the second 60 seconds, 3 reps in the third 60 seconds, etc until cannot perform the necessary reps in the time alloted. Next, 100 hand stand push-ups for time, lastly, 5 reps of back squat (80% of max) and 5 burpees for five rounds...wow!
Tuesday - "Lynne" 5 rounds of max reps (1) Body Weight Bench Press (2) Pull-ups
Wednesday - "Helen" 3 rounds of 400m run, 21 Kettlebell swings (53lbs), 12 pull-ups
Thursday - Run 10k
Friday -off
Saturday - Sprint work at track (4x100, 3x200, 2x400)
Sunday -off

What is CrossFit?

What is CrossFit ? from dan staton on Vimeo.