10.29.2008

Birds eye view from The Bank.

W.O.D. 1028008:
5 Push ups
10 sit ups
15 squats
amrap in 20 minutes

Momma W.O.D.
5 Pushups 
10 Squats 
amrap in 15

"Picture yourself vivdly as winning, and that alone will contribute immeasurably to success."
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1 comment:

Joe Petrusky said...

J. Wells 19
H. Haron 18
M. Hoffman 19
J. Berger 17
A. Remer 17
B. Wargon 16
M. Wargon 16

October 29, 2008 at 12:06 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.