1.27.2010

Max Effort Chin-ups x 3

W.O.D.
--
5 Overhead Squats @ BW
400 Meter Run
3 Rounds

"People happy in love have an air of intensity."
~ Stendal

Training Article
Click here to read "Shut the Hell Up and Listen"
an old but great article by Dave Tate.
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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.