10.02.2009


Strength and Power
--
Press
3 x 5

Overhead Squat
3 x 3

W.O.D.
--
100 Wall Balls
200 Situps

"Few do it well, and most don't do it at all;
the sooner you start, the better."
~ Unknown

LifeStyle Tip
Women who claim to be afraid to train hard because
they "always bulk up too much" are often already pretty bulky,
or "skinny fat" (thin but weak and deconditioned)
and have found another excuse to continue life
sitting on their butts
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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.