8.12.2009

Dynamic Warmup
--
PVC Dislocates
Inch Worms
Forward Rolls
Handstand Practice

Strength and Power
--
Deadlift 5RM

W.O.D.
--
10 R/L KB Front Squats
10 Swings
7 rounds
Then complete three minutes of ring stability.

"Attack life, it's going to kill you anyway."
~ Steven Collier

Simple Productivity
Take a breath.
Stop, take a nice deep breath, repeat, relax.

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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.