Chest Clapping Pushups 3 x 10
50 Close Grip Pushups
30 Wide Grip Pushups
Max Ring Pushups
Ab Circuit
"Some guys they just give up living,
others start dying little piece by piece,
some guys come home from work and wash up,
and go racing in the streets."
~ Bruce Springsteen
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.
1 comment:
Box squat practice
2x5xempty bar
2x95#
2x105#
2x115#
2x125#
2x135#
2x145#
2x155#
2x165#
Speed DLs
5x185#
5x205#
5x225#
DB Weighted GHD sit ups
5x10#
5x15#
5x20#
5x25#
Stationary bike high resistance
5:00 forward pedal
5:00 backward pedal
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