9.19.2008

Its a really nice ceiling. 

W.O.D. 091908:
100 Burpees 

Momma W.O.D.
100 dumbbell squat thrusters

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying 
"Here comes number seventy-one!" 
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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.