8.11.2009

CFL 8.11.09

Dynamic Warmup
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CFL Pushup Complex
CFL Track Warmup

W.O.D.
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100 yard sprint - Rest is the walk back to the start
90 yard sprint - Rest is the walk back to the start
Continue this down to 10 yards then back up to 100 yards.

"A leader is one who knows the way, goes the way, and shows the way."
~ John C. Maxwell

Simple Productivity
Don't take on too much work.
Juggling work and a personal life is one of life's challenges.
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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.