A beautiful day in the neighborhood.
W.O.D. 110708:
800 meter run
25 jump squats
3 rounds
or
max rep dumbbell chest press
max rep pushups
5 rounds
Momma W.O.D.
50 alternating lunges
50 walkouts
"The ability to convert ideas to things is the secret to outward success."
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.
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