11.06.2009

Stamina
Strength and Power
--
Press
Work to a max set of 3

W.O.D.
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100 Sumo Deadlift High Pulls

"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person."
~ Albert Einstein

LifeStyle Tip
Become a Master.
1. First, you must learn it by reading or listening to others
who know how to do it, but most especially by doing.
2. Then do some more. At this point, you’ll start to understand
it, but you’ll suck. This stage could take months.
3. Do some more. After a couple of years, you’ll get good at it.
4. Do some more. If you learn from mistakes, and aren’t afraid to make mistakes in the first place, you’ll go from good to great.
~ 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.