5.28.2010

Dynamic Effort Lower Body

Reverse Hypers 3 x 10

Box Squat with Mini Bands 10 x 2

1st Pin Rack Deadlift with Mini Bands 10 x 2

45 Degree Back Extensions 4 x 10

Standing Cable Pulldown Abs 3 x 10

Light, Long Distance Sled Drags (10 trips around gym)

"Do your best and forget the rest."
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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.