6.04.2010

Reverse Hyper 4 x 10

Speed Box Squats (purple bands) 10 x 2

Reverse Barbell Lunges 5 x 5

Good Mornings 4 x 8

Standing Cable Crunches

Long Distance, Low Weight Sled Drag (1/2 mile)

"You must be the change you see in the world."
~ Gandhi
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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.