10.16.2009

Strength and Power
--
Press
3 x 5

Weighted Pushups
Work up to a Max Set of 3 - 5

W.O.D.
--
50 Squat Thrusters (135m, 65f)

Rest till Recovery
KB Side Bends
3 x 10 - 13 (R/L)

"I believe that I was lucky to have suffered. Some people don't realize that in suffering there is great potential, because if you are deprived for any reason.. politically, financially, socially or otherwise.. and if you set your mind in the right direction, you will find that the only way to survive is for you to excel."
~ Talal Abu-Ghazaleh

LifeStyle Tip
New Rules for Women's Lifting
1. Heavy lifting promotes strength not size.
3. Heavy lifting decreases injuries.
4. Heavy lifting increases bone density.
2. Heavy lifting does not cause you to bulk up, your shit diet does.
3. Muscle bulk comes from high volume workouts.
4. Find a trainer who knows what their talking about.
If their talking about magical "toning" exercises, prescribing diets that make little sense to you, actually ask you what you want to do, and/or talk in circles find someone who has a clue.
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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.