11.30.2009

Strength and Power
--
Back Squat
3 x 5

W.O.D.
--
3 Rounds
21 Right Side Dumbbell Squat Cleans
15 Weighted Dumbbell Situps
9 Pushups
21 Left Side Dumbbell Squat Cleans
15 Weighted Dumbbell Situps
9 Pushups

"When there is no enemy within, the enemies outside cannot hurt you."
~ African Proverb

LifeStyle Tip
Just Say 'No'
If you have a vision for yourself, it is easier to say no to things
that prevent that vision from occurring.
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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.