9.04.2008

Crossfit Momma!!!

W.O.D. 090408:
1 Minute SDHP
1 Minute Push Press
1 Minute Medicine Ball Situps
Each Circuit Is A Total Of 3 Minutes
5 Total Rounds, Count Reps For Each, 1 Minute Off Between Each Round

CROSSFIT MOMMA W.O.D.
Skill Day
Pick a skill to work on. Hang for time, L-sits (if your not too far along), planks for time rope pull ups, jump to support on rings, as many squats as possible in one minute.

" A hundred years from now it will not matter what my account was, the sort of house I lived in, or the kind of car i drove. . . but the world maybe different because I was important in the life of a child."


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Joe Petrusky said...

Athlete Name PPress/SDHP/MB Situps

J. Wells 20/35/33
16/32/21
18/26/32
21/29/36

M. Wargon

22/29/21
21/22/22
24/27/23
20/19/24
16/27/23
Welcome Back Margie!!!

H. Haron

30/31/30
28/17/30
29/22/30
29/18/29
23/22/31

K. Kimmel

27/25/29
23/16/35
23/2!!/29
21/18/35
26/16/30

E. Lee SCALED Press5lbs/SDHP PVC/Situps

31/37/22
33/30/15
28/47/17

B. Wargon SCALED ROUNDS
FIRST DAY WORKING OUT IN AWHILE!!!

45/45/33
39/41/38
38/40/25

Momma Sussman - Planks, Squats,
PowerWalking

To my 1030 class - - see you kids tomorrow!!!!

September 4, 2008 at 5:51 PM

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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 climbs, push-ups, sit-ups, presses to handstand, , 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 . - - Coach Greg Glassman, Crossfit Founder.