12.15.2008

OH(XMAS TREE)S

W.O.D. 111508:
50 Situps in 1:30
repeat until completed; adding :15 each round, 3 max rounds
30 pushups in 1:00
repeat until completed; adding :15 each round, 3 max rounds
50 squats in 1:00
repeat until completed; adding :15 each round, 3 max rounds
30 burpees in 1:30
repeat until completed; adding :15 each round, 3 max rounds

Momma W.O.D:
15 pushups
25 squats
15 ring rows
5 rounds

Articles:


"Every woman knows that carbohydrates is fattening."
~ Reginald Passmore and Yola Swindells
British Journal of Nutrition 1963.

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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.