11.13.2009

W.O.D.
--
Five Rounds of:
Burpees x 30
KB Heavy Swings x 30
Air Squats x 30

"What doesn't kill you, makes you stronger."
~ Unknown

LifeStyle Tip
Make your mark on the world.
If it were easy, everybody would do it.
With time, patience, and plenty of failure along the way,
you can learn and persevere from life's challenges
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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.