4.12.2010

Bench 3 x 5

DB Chest Supported Rows 3 x 8 - 12

100 Push Presses @ 95m, 65f

Heavy Farmers Walks 8 x 40 Yards

Weighted Abs

"The supreme accomplishment is to
blur the line between work and play."
~ Arnold Toynbee



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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.