10.06.2008

Earn it.

W.O.D. 100608:
100 meter sprint
10 burpees
AMRAP in 20minutes

Momma W.O.D:
15 alternating lunges
15 alternating presses
5 rounds
Info:


"Do not under estimate desire and passion" 




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1 comment:

Joe Petrusky said...

J. Wells 12 Rounds
M. Wargon 12 Rpunds
K. Kimmel 12 Rounds
J. Steinberg 8 Rounds
J. Abrams 17 Rounds

October 7, 2008 at 9:17 AM

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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.