9.15.2009


Strength and Power
--
Deadlift - Power Clean Complex
7 x 1
(A set is 1 deadlift then 1 power clean)
(205m,95f)

W.O.D.
--
50 Pushups
200 Situps
1 Mile run
50 Box Jumps

"Today you are You, that is truer than true.
There is no one alive who is Youer than You."
~ Dr. Seuss

LifeStyle Tip
Set limits, boundaries. This is containing and soothing, not punitive. Do it consistently, predictably, promptly, and plainly. Don't get into complicated, lawyer like discussions of fairness. These long discussions are just a diversion. Take charge.
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Strength and Power
--
Incline Bench Press
3 x 5

W.O.D.
--
KB Clean and Jerks
5R/5L
AMRAP 9:00

"Successful people are successful because they form the habits
of doing those things that failures don't like to do."
~ Albert Grey

LifeStyle Tips
Accept the fear of things going too well. Accept edginess when things are going too easy, when there's no conflict. Don't gum things up just to make them more stimulating.
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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.