Tuesday 111122 WOD

THE TIME HAS COME FOR YOU TO GET OFF YOUR ASS AND REALLY START GETTING COMFORTABLE BEING UNCOMFORTABLE like my man Zach Even-Esh says. You've been training for way too long without getting the results you want and the ONLY person to blame is yourself. You're cool with not looking as ripped and jacked as you'd like because you know there's a price to pay if you want that dream physique...you rather look flabby and soft and girls, you rather look skinny and flabby instead of lean and hard because this is harder, more work. Well today I'm challenging you to really put your all into your workouts and nutrition! For the next 5 weeks I want you to really step it up a notch and I promise you you'll finish the year ready to make 2012 the year of the Ripped you! 

WORKOUT(crossfit hyperformance)

"Fat Franlen"

Run 1200m
21 Thrusters (95/65)
15 KB Swings (53/35)
9 Pull-ups

Run 800m
21 KB swings
15 Pull-ups
9 Thrusters

Run 400m
21 Pull-ups
15 Thrusters
9 Kb Swings

Want to be a BAR-BARIAN? Lee Wade completing the requirements needed to become a Bar-barian (www.bar-barians.com) on 24-1-2010 @ XL Gym, Accrington, UK.

Requirements are as folllows: 40 dips, 20 pull ups, 50 press up and 5 muscle ups to be completed with straight form in 6 mins or under - any order, except muscle ups must be completed at the end!

ENDURANCE TRAINING

4-2-1 INTERVALS

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!