10.30.2009

Strength and Power
--
Deadlift
3 x 5

Heavy Swings x 50

Feet Elevated Pushups x 50

W.O.D.
--
Hill Sprints
7 Rounds

"I have prepared for this my whole life."
~ Cliff Lee

LifeStyle Tip
Family Fitness
10 easy ways to get fit with your family:
1. Throw, kick, hit a ball around
2. Play tag
3. Dance, dance, dance
4. Jump rope
5. Set up an obstacle course
6. Bike rides
7. Pull your little ones wagon
8. Skate
9. Ski
10. Swim
~ Courtesy of Zen Habits
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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.