8.19.2009

Strength and Power
--
Deadlift
1 x 5

Power Clean
3 x 3

W.O.D.
--
"War Machine"
Overhead Squat x 3 @ 135lbs
Push Jerk x 6 @ 135lbs
Front Squat x 9 @ 135lbs
AMRAP 15:00

"A hero has faced it all:
he need not be undefeated,
but he must be undaunted."
~ Andrew Bernstein

Simple Productivity
Use caller id.
Screen your calls, don't waste your time with telemarketers and
with anyone who will waste your valuable time
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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.