9.18.2009

Primal Warrior Feast

Strength and Power
--
Press
1RM

Push Jerk
3 x 3 (use your press 1rm)

Heavy Swings
3 x 10 (106m, 53f)

W.O.D.
--
200 Squats

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
~ Lance Armstrong

LifeStyle Tip
Avoid premature closure of a project, a conflict, a deal, or a conversation.
Don't "cut to the chase" too soon, even though you're itching to.
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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.