8.10.2009


Dynamic Warmup
--
Inch Worms
Bridges
Cossack

Strength and Power
--
Back Squat
1 x 5

W.O.D.
--
"Tabata"
8 rounds of 20 on; :10 off for each movement
Finish each movement before continuing on
Squats
Pushups
Situps
Burpees


"If a warrior is to succeed at anything,
the success must come gently,
with a great deal of effort but with no stress or obsession."
~ Carlos Castaneda

Simple Productivity
Make the most of your Mondays
Organize and prepare yourself for the week ahead.
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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.