Good luck to all the athletes travelling up to Sheridan to compete in the Average Joes competition at Cloud Peak this weekend!
The whole box will be closed Saturday and Sunday for the CrossFit Endurance Seminar.
Warmup
75 Air Squats
5x 60 sec Plank
5x10 Pushups
Mobility
Accumulate 10 min in the bottom of a squat
WOD
Play a sport! Try out some racquetball, squash, pickleball, basketball etc. Go outside and play some football or kick a soccer ball around. Have some fun!
“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.
”