9.23.2008

Running down a dream......

W.O.D. 092408:
400 meters
25 air squats 
400 meters
50 air squats
400 meters
75 air squats
400 meters

Momma W.O.D.
"Broomstick Baby"
25 back squats
25 front squats
25 overhead squats
200 meter powerwalk
25 presses
25 push presses
25 push jerks
200 meter power walk
25 deadlifts
25 sdhp
200 meter powerwalk
25 cleans
25 snatches
200 meter powerwalk
all movements done with pvc pipe or broomstick

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"Our attitudes control our lives. 
Attitudes are a secret power working 24 hours a day, for good or bad. 
It is of paramount importance that we know how to harness and control this great force."
~ Tom Blandi
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1 comment:

Joe Petrusky said...

A. Sussman - - Broomstick Baby


J. Wells 1554
H. Haron 1606
M. Wargon 1608
K. Kimby 1713
L. Misher 1725
C. Rocker 1357
M. Manko 1357 (jumping jacks)

September 24, 2008 at 12:33 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.