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: Dead lift, 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.
Congrats! Y’all are awesome!
Way to win the CrossFit trophy…being the only group entered in that category. You guys better up your cardio. Whoever that big guy is on the left simply DIED 300m into his 1k race. It was a funny sight to behold.
We all strive to excel in the 10 domains of fitness (cardio/respiratory endurance) is only one of those domains. You can not say that because one individual may be weak in the cardio arena that all CrossFitters are weak in that domain. I welcome you to compete in our arena of a CrossFit workout to experience what I am talking about. We have housewives to 50 year old men that I venture would push and compete favorably with many collegiate “specialist” rowers (especially in the cardio domain). “The Big Guy” on the left would dominate most sport specialists in a random and varied task oriented workout that would leave most sport specific individuals quivering on the floor.
DO I HEAR A CROSSFIT/ANONYMOUS COLLAGE ROWING CHALLENGE???? SOUNDS LIKE A GOOD IDEA! COME COMPETE @ OUR PLACE AND SEE HOW FUNNY THINGS ARE!!!! WHY BE ANONYMOUS????
To Mr. Anonymous – class schedule is posted up at the top. Either show up or shut up!
Crossfit North Georgia showed up for fun…Not because they have a scholarship or coach said to be there. They should be applauded for not being afraid to get on a rower next to an experienced competitor. I know I was afraid to…I cannot imagine why anyone would make light of their effort.
My, my, my….I don’t think our blog has ever been so well posted. I think I will get some more folks to talk trash and sign anonymously!!!!
The big guy on the left has made a few simple observations. The best rowers ( in particular the one guy who was bigger than me from Georgia State) at the competition shook our hands and said that we did well for not being rowers and that they respected what we had achieved. The Lake Lanier Club couldn’t have been more enthusiastic and pleased with our participation and performance. The nameless poster thinks I am big, therefore, he or she is smaller than me. I faded after 300m but unlike the rest of the rowers from several heats, I didn’t flop on the ground when it was over, so to say I died is just a tiny exaggeration. If my fading was funny, the nameless poster did a fantastic job hiding his laughter from me. The final conclusion… myself and the rest of the CFNEGA got called out by a nobody who didn’t win. If I am wrong and the nameless poster did win an event and in the off chance they are even reading this I might remind them that no team at the event was undefeated in the regular season and that only one team beat us in the relay! Good work you f***ing cupcake.
I want to congratulate Cross-Fit, and in particular Chase, the guy in my heat that gave me a huge run for my money in Master’s Heat 3. I hope to see a bunch of to Cross-Fit guys at the Atlanta Erg Sprints this coming weekend.
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Carlos
Wow, I missed all this discussion earlier. I doubt “anonymous” has revisited the site but I love all the cfnega responses. If the original poster happens to be reading these please visit crossfit.com. Read the science behind crossfit, it is very sound. Many of our members are incredible endurance athletes and have found crossfit to increase their level of fitness. It is impossible to go into all aspects of crossfit and the benefits found in participating in the program. I seriously encourage you to check out one of the affiliates in the Atlanta area, it will make you a better rower, probably less close minded as well.