Strength
Strength and Power
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Deadlift
Work to Max Set of 3
W.O.D.
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"Fran"
21-15-9
Squat Thrusters
Pullups
"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."
~ Nido Qubein
LifeStyle Tip
Accepting your limitations produces new hope
for our realistically appraised capacities.
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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