8.17.2009


Strength and Power
--
Back Squat
1RM

W.O.D.
--
"Fight Gone Bad"
3 Rounds
Wall-ball, 20lb ball, 10 ft target
Sumo deadlift high pull, 75 lbs
Box jump, 20" box
Push press, 75lbs
Row for calories
Each station is one minute, the clock is continuous, break one minute between each round.

"The fight is won or lost far away from witnesses - behind the lines,
in the gym and out there on the road,
long before I dance under those lights."
~ Muhammad Ali

Simple Productivity
Rise Early
It's true the early bird gets the worm.
When your sleeping, were getting 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.