12.10.2009

W.O.D.
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25 Burpees
100 Pushups
200 Situps
300 Squats
25 Burpees
Each set of 25 burpees must be done first and then again at the end.
You may split the other exercises up as desired.

"The excellency of every art is its intensity,
capable of making all disagreeable evaporate."
~ John Keats

LifeStyle Tip
Click here to read part one of an interview with Robb Wolf.
Its titled The Present Future CrossFit.
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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.