Top Gun Calendar

July 2010
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World-Class Fitness in 100 Words:

An excerpt from CrossFit Journal

■ 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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Saturday WOD

By Maverick, on July 17th, 2010

20-15-10-5 of

Box Jump / SDHP

followed immediately by

20 MBC

20 Wall Ball

20 MBC

20 KB swings

10 KTE

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Top Gun Crossfit, W.O.D.

1 comment to Saturday WOD

  • BadaBing BadaBing
    July 18, 2010 at 09:10

    Note to self: After completing the WOD and yelling, “time!” look where you are going so as not to trip on a bar behind you and fall on the wooden ends and hit the ground and then continue to roll with the bar. Result is multiple hematomas.

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