11.20.2008

Leave it all on the floor.

W.O.D. 112008:
4 Stations
1 minute each
push press
atomic situp
russian swings
heavy farmers walk stair climbs
3 rounds
1 minute break between each round

Momma W.O.D
ring rows
 dips 
ring push ups
ring holds

"A man never gets to this stage in life without being 
helped, aided, shoved, pushed, and prodded to do better."


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1 comment:

Joe Petrusky said...

J. Doe Stairs Swings Atomics PPresses

M. Wargon 2 39 25 30
2 38 25 27
2 34 29 26

J. Wells 4 26 30 30
3 25 27 30
2 29 25 29

B. Wargon 4 40 25 18
2 30 22 20
3 25 22 14

A. Remer 3 35 26 ?
3 27 25 18
2 23 18 15

November 20, 2008 at 5:13 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.