7.13.2009


Dynamic Warmup
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Pushup Complex

Pose Running Drills

W.O.D.
--
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter run
Rest period is the time of your last run.

"Cowards die many times before their actual death."
~ Julius Caesar

Simple Productivity
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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.