100 Days of CrossFit - Week 9 Preview: Lifting Heavy

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Week 9:
12/25: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/26: Single Modality of Weightlifting
12/27: Couplet of Monostructural, Gymnastics
12/28: Triplet of Weightlifting, Monostructural, Gymnastics
12/29: "Rest" / Basic Gymnastics / Midline Strengthening / Shoulder Strengthening / Flexibility Work
12/30: Single Modality of Weightlifting
12/31: Couplet of Gymnastics, Monostructural

For the 100 Days, exactly following:
"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.

Doing what CrossFit is: Constantly Varied Functional Movements at High Intensity, varying between Single modality, Couplet, and Triplet days, using Monostructural ("Cardio,") Gymnastics, and Weightlifting movements.

Maintaining eating "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," in order to maintain momentum through the Holidays and into the New Year!

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