5.07.2010

Lower Body Max Effort

Squat 3 x 5

Foot Elevated Reverse Lunge 2 x 10 - 15

Romanian Deadlift 3 x 8 - 12

Neck Harness 3 x 5 - 20

Plate Pinches 2 x Max Time

I am only one, but I am one.
I can't do everything, but I can do something.
The something I out do, I can do.
And by the grace of God, I will.
~ Edward Everett Hale
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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.