1/29/2013

1/29

Crossfit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundations at 5.30 PM North

Nikki Hilliard Goldin of CF1525 from age 41-44 and beginning CF

Too bad she got all bulky.  Oh well.:)

Without a steady diet of REAL strength training, it does not matter how clean a person eats or how much cardio they do, the former picture will be the end result.  As we age, muscles slowly naturally atrophy.

So.... which version do you think looks healthier?

Warm up
1 Back Squat max effort

8 Min EMOM
(the one we didnt do yesterday)
Even 10 Bar Jerks (technique)
Odd 2-3 Jerks

WOD
5 rds
10 thrusters
10 Box Jumps
10 Strict Pullups
A)115/75, 30/24
B)95/65
C)75/55

AAB
50 GHD's
then,
4rds
10 Thrusters
2 Rope Climbs
then
Row 1000M
115/75