Hard work paying off.
W.O.D. 102308:
800 meter run
50 dips
25 squats
800 meter run
25 dips
50 squats
Momma W.O.D.
30 minute walk/jog/run
Website:
"If you want to take the wind out of the sails,
you shut the cow bells up and get some home runs.
That will do it - - expect in Citizens Bank Park.
If you hit enough there, they ring a bell. They ring the Liberty Bell."
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.
1 comment:
M. Wargon 1257
J. Wells 1245
C. Rocker 815
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E. Lee 30 Push Presses
10 Deadlifts
5x's
J. Powell
30 Walk/run
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