The Naval Yard Box
W.O.D. 101408:
1 minute dumbbell squat thrusters
1 minute american swings
1 minute medicine ball situps
3 minute rounds
5 rounds
no breaks between exercises
1 minute between break
Momma W.O.D.
10 squats
10 shoulder presses
7 rounds
"Your present circumstances don't determine where you can go;
they merely determine where you start."
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.
No comments:
Post a Comment