11.20.2009

Strength and Power
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Push Press x 50 @ 135m, 65f

Heavy Swings x 50 @ 88m, 53f

W.O.D.
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30 Burpees in 1:30
If you do not complete the task add 15secs and repeat, rest as needed.

"God must love crazy people. He creates so many of them."
~ Unknown

LifeStyle Tip
Seasonal Goodness
Click Here for a sweet potato, pumpkin, and apple puree recipe.
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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.