4.27.2009

L post 2000 meter row.
65 and killing it.

Dynamic Warmup
--
Myofascial Release Work

Strength and Power
--
Power Cleans 
5 x 3

Weighted Pullups
3 x 1

Weighted Dips
2 x 5 - 8

Barbell Situps
3 x 5 

"The cost of  aerobic training is
 decreased speed, power, and strength."
~ Greg Glassman

If you are not lifting heavy your not doing CrossFit.

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3 comments:

Joe Petrusky said...

L: C2
3 rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.

Team 930, 1030:
5K TT

April 27, 2009 at 9:41 PM
♥♥♥♥♥ Jennifer™® ♥♥♥♥♥ said...

your blog is feel good

April 27, 2009 at 9:42 PM
Joe Petrusky said...

5k TT:
HH 3254
JW 3505
KK 4130
JS 3336

April 28, 2009 at 5:20 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.