Old Gulph Hill Hell.
W.O.D. 111708:
1/4 mile hill sprints
5 rounds
or
5k
Momma W.O.D.
10 squats
100 meter walk/jog/run
10 rounds
Videos:
Article:
"Sacrifice. It's the key to success.
Just make sure your sacrificing the right things."
~ Joe Petrusky
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.
1 comment:
Hills:
M. Hoffman
118, 115, 120, 122, 125
5k:
J. Steinberg 3842
C.Rocker 1st run/ 2nd run
2842 / 2857
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