5.03.2010

Upper Body Max Effort

Max Effort Floor Press x 3

Pullups 2 x 15 - 20

Bent Over Row - Standing Rear Fly Superset
4 x 8 - 15

Tricep Dip - Pushup Partner Complex
5-4-3-2-1-2-3-4-5
(After performing 5 dips, perform 5 pushups, your feet never touch the ground, your partner assists takes your feet and places them on his or her shoulders, your never touch the ground then back to dips, when your feet do touch the complex is over)

Weighted Side Bends
3 x 8 - 15

"There is no reason, no excuse, no alibi, no fate,that can hinder
an individual that is focused on a specific purpose."
~ Mike Jones (not the rapper)
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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.