10.01.2008

In the zone.

W.O.D. 100108:
200 meter sprint 
5 sets of stairs
200 meter sprint
21 high swings
5 rounds

Momma W.O.D.
10 presses
20 squats
5 rounds
800 meter powerwalk

Philly Sports News: 
NLDS Game  1
October 1st, 2008 3:00 PM
Philadelphia Phillies vs. Milwaukee Brewers
Hamels vs. Gallardo

"I'm never satisfied. I cant' stand satisfaction. 
To me, greatness comes from that quest for perfection."

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1 comment:

Joe Petrusky said...

H. Haron 2651
K. Kimmel 2755
J. Wells 2735
C. Rocker 2058
J. Steinburg (3) 2156
Welcome Joanne!!!

October 1, 2008 at 3:40 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.