5.26.2010

Dynamic Effort Upper Body

Bench Press with single chain 9 x 3 (3 grips)

DB Elbow Out Extensions 3 x 8 - 12

Seated Rows 3 x 8 - 12 (neutral close grip)

Seated DB Overhead Press 3 x 8 - 12

Standing Pull Down Abs 3 x 8 - 12

Side Bends 3 x 12

Cross Body Hammer Curls 3 x 6 - 8

"Make the most of yourself, for that is there all is of you."
~ Ralph Waldo Emerson
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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.