Strength and Power
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Back Squat 1RM
W.O.D.--
AMRAP 12:00
Push Presses x 12 @ 65f, 95m
Atomic Situps x 9
Pushups x 6
"Man is harder than iron, stronger than stone and more fragile than a rose."
~ Turkish Proverb
LifeStyle Tip
Omelet Muffins
Mark Sisson knows we all can't sit down to enjoy breakfast everyday. So he is delivering us a recipe for the Omelet Muffin?? Who's gonna give this a try??
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.
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