Back Squat 1 x 5
Deadlift 3 x 5
"I am still looking for the modern equivalent of those
Quakers who ran successful businesses,
made money because they offered
honest products and treated their people
decently ... This business creed,
sadly, seems long forgotten."
~ Anita Roddick
Training Video
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.
Back Squat 1 x 5 
1 comment:
A. Remer
65 lbs Speed backsquats 2 reps X 10
85 lbs speed deadlift 2 reps x 10
35 lb kettlebell 15 swings/ 10 squats x 7 rounds
60 situps
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