3.01.2010


Max Effort Floor Press

Skull Crushers 3 x 12

Feet Elevated Ring Rows 2 x Max

Chinups 3 x MaX

KB Push Press R/L x 50

"Because you want to keep an air of calm and cool."
~ Maya Rudolph

Training Article
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3 comments:

Joe Petrusky said...

Floor Press
5 x 135
5 x 185
5 x 205
5 x 225
5 x 245
5 x 250
3 x 275
3 x 295
1 x 305
1 x 310
F 315

Skull Crushers:
3 x 8 @ 95

Ring Rows
12
9

Chinups
12
7

50 R/L KB Push Presses @53

March 1, 2010 at 7:46 PM
Unknown said...

M/21/6'3"/248

Max Floor Press
225#
know a good resource/video to learn form for these? I was pretty lost

Max Rep Australian Pull-ups
8
8
6

Skull Crushers
3x12x65#

Chins
8
7
6

50R/L Dumbbell Push Press
3:02 35#db

March 1, 2010 at 8:01 PM
Joe Petrusky said...

videos coming soon on my end but for now i always use date tate's youtube channel

March 1, 2010 at 8:08 PM

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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.