11.03.2008

City of a Champion.

W.O.D. 110308:
25 air squats
10 sets of stairs
4 rounds

Momma W.O.D.
bottom to bottom squats
pushup practice
overhead dumbbell holds

Video:


"World M*th&erF*&%^ing Champs"

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1 comment:

Joe Petrusky said...

M. Hoffman 1028
M. Wargon 1228
B. Wargon 1431
A. Remer 1140
S. Powell 1318

November 4, 2008 at 8:28 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.