9.29.2009

Strength and Power
--
Bench Press
3 x 5

Push Press
1 x Max Reps
(95m, 55f)

W.O.D.
--
Descending Ladder from 9
R/L Dumbbell Squat Cleans

"We don't accomplish anything in this world alone ...
and whatever happens is the result of the whole tapestry of one's life and
all the weavings of individual threads from one to another that creates somethings."
~ Sandra Day O'Connor

LifeStyle Tip
Team Building
Make sure that the team goals are totally clear and
completely understood and accepted by each team member.
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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.