programs gym photos nutrition videos

CrossFit Vancouver Gymnastics Wednesday

CrossFit. 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. Wednesday's Workout: "J.T." 21, 15 ,9 Handstand Push Ups Ring Dips Push Ups Ring Dip progressions - Use a band in the rings. Or use the bars. Or use bars and bands. HSPU progressions - Assisted (spot at the waist or knee). Or pike position with feet on a box. Or heavy heavy seated dumbell shoulder press (should be close to a one rep max weight). Doing HSPU with an abmat for your head counts as a progression. If you use a progression mark it on the board. I love this workout. Last year when my groin was really torn I did J.T. once a week for 4 weeks. In the begining I did not have a legal HSPU. By the end I was rapping off 8 in a row. Repetition is the mother of all perfection. Can't wait for the next CrossFit Vancouver Party... image