6.05.2009

 A 200lb PR, which was followed by a 205 PR
which will be followed by many more PR's
And she's only done this for 6 weeks.

Dynamic Warmup
--
Pushup Complex

Strength and Power
--
Bench Press
3 x 5

W.O.D.
--
On a :60 Clock x 10

100 Yard Hill Sprint
20 Air Squats

A 5 Burpee Penalty Will Be Assessed 
For Any Clock Violation.

Followed By Situps x 200

"First say to yourself what you would be; 
and then do what you have to do."
~ Epictetus

The Go Green Tip of the Day
The consumer's guide to the green revolution. 
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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.