Eye on the Prize.
W.O.D. 112508:
dumbbell squat cleans
descending ladder 13- 1
perform the rep amount on each side
followed by 100 situps
Momma W.O.D.
25 squats
25 presses
4 rounds
Article:
"Do whatever your heart leads you to do - but do it!"
~ T.X. Jones
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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