3.04.2010

Overhead Press 3 x 8 - 12

50 Ring Dips or Tricep Death x 2

Handstand Hold 5:00 Minutes Total

65lb Max Rep Barbell Curls

"Pave the way or get of the way."

Nutrition Article
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2 comments:

Unknown said...

OHP
1x10x115#
2x6x120#

Band assist dips
3x20

Bridge with feet elevated
5x1:00

Max curls 65#
22

March 4, 2010 at 2:09 PM
Joe Petrusky said...

1 hour of BJJ

10 R/L stand to base
10 Pushups
5 Rounds

Backward Rolls with 10 R/L stand to base
5 Rounds

March 5, 2010 at 2:34 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.