11.26.2008

K.K. Post W.O.D.

W.O.D. 112608:
400 meter sprint
50 mountain climbers
25 situps
5 rounds

Momma W.O.D.
30 minute walk/jog/run

Article:

"Fortune favors the bold."
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2 comments:

Joe Petrusky said...

M. Hoffman 1812
M. Wargon 2050
J. Wells 2209
K. Kimmel 2232

November 26, 2008 at 11:25 AM
Joe Petrusky said...

B. Wargon 2701
A. Remer 2703

November 26, 2008 at 4:58 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.