9.28.2009

Fight Gone Bad.

Strength and Power
--
Back Squat
3 x 5

Weighted Dips
2 x Max Reps

Chins
3 x Max Reps

Heavy Swings
3 x 8 - 12

"The most important of life's battles is the one we
fight daily in the silent chambers of the soul."
~ David McKay

LifeStyle Tip
Decide your "no's" in advance
Follow Tim Ferris's advice and use the 80/20 rule to figure out which types of activities in your work life just aren't worth the time you put in. This might be meeting people for lunch, attending long conferences requiring plane travel and overnight stays, or taking extra projects on weekends. Whatever your low-value activities are, make a rule up front to say "no" instead of deciding on a case-by-case basis. If you can rule out entire classes of relatively unproductive business activities like this, you'll leave more room for your personal life and boost your professional effectiveness at the same 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.