4.26.2010

Max Effort Lat Pulldown

Incline DB Press 3 x 8 - 12

Heavy Tricep Extension 3 x 8 - 12

Pushup Complex 10 x each
(hip clap, chest clap, hand clap)

30 Burpees in 1:30
(if you fail, add :15 to the next round until you complete)

"If you don't like change,
you're going to like irrelevance even less."
~ General Eric Shinseki

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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.