10.29.2008

You know you were great when you get a statue.

W.O.D. 102908:
5 sets of 5 push press
5 sets of front squat
5 sets of 5 squat thrusters
heavy and increasing in weight

Momma W.O.D.
5 air squats > 10 second bottom to bottom
5 rounds
5 push ups > 30 second high plank
5 rounds
1 minute low planks
5 rounds

"Satisfaction does not come with achievement, but with effort.
 Full effort is full victory."


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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.