10.13.2008

Happy Columbus Day!

W.O.D. 101308:
25 shoulder presses
400 meter sprint
4 rounds 

Momma W.O.D.
200 meter run/walk
12 squats
12 push ups
12 pull ups
5 rounds

Videos:


"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
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1 comment:

Joe Petrusky said...

E. Lee 2423 (200 meter walk)
R. Leventhal 2456
M. Wargon 1532 (50 push presses)
J. Wells 1530 Rx'd
J. Steinberg 2332

October 13, 2008 at 12:59 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.