9.22.2008

We climb to the top with consistency and commitment. 

W.O.D. 092208:
5k

Momma W.O.D.
18-14-10-6-2
Ring Rows
Push ups 
One arm kb deadlifts

"Just Do it"

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1 comment:

Joe Petrusky said...

Powerwalks
J. Powell
E. Lee

5k times
J. Berger 2410
J. Wells 3046
M. Wargon 4035
C. Rocker 27
J. Abrams (2.9) 26
L. 32

September 22, 2008 at 4:16 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.