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28/11/17 Tuesday 
Mobility and Pulse Raisers/Warm up - Deadlift 5's


6 rounds for time: 3 reps Deadlift, 9 Burpees, 12 reps American swings.  Warm down and Stretch well.  Happy Tuesday!!



29//11/17 Wednesday 
Mobility and Pulse Raisers
Warm up - Skips 100 reps, 10 Push ups, 10 Sit ups x 4 rounds.



Row 500 metres, 15 reps Front Squat, 15 rep Pull ups x 4 rounds.  Warm down and Stretch well.


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CrossFit Journal: The Performance-Based Lifestyle Resource

    WORLD-CLASS fitness in 100 words!!!

"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".
~ Greg Glassman