10.22.2008

They suffer delightfully together.

W.O.D. 102208:
10 burpees
10 atomic situps
12 rounds

Momma W.O.D.
5 bottom to bottom squats > 30 sec holds
5 pushups > 1 minute high plank
5 rounds

Websites:


"Personally I want to win a championship."


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2 comments:

Joe Petrusky said...

C. Rocker Rx'd 1542
J. Wells Rx'd 1532
K. Kimmel 1506
M. Hoffman 1558
J. Berger 1646
M. Wargon 1558
J. Steinberg 2858 (10 rounds)

*
E. Lee 200 front squats
R. Leventhal KB strength work

October 22, 2008 at 1:18 PM
Joe Petrusky said...

j. Abrams 808
A. Remer 2130
B. Wargon 2254

October 23, 2008 at 4:55 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.