8.12.2009

Phil-Good Debut

Dynamic Warmup
--
CFL Track Warmup

W.O.D.
--
2 Mile TT
150 Situps

"Accept the challenges so that you may
feel the exhilaration of victory."
~ General George S. Patton

Simple Productivity
Auto-repliers
Twitter, Email, Facebook - put up a auto-reply during your day.
Answer your emails twice daily, it ll help you keep focus.
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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.