10.15.2008

Get some today.

W.O.D. 101508:
100 meter sprints 
10 rounds

Momma W.O.D.
10 push ups 
10 squats
5 rounds
followed by a 15 minute run/jog/walk

Website:

"Mental toughness is to physical as four is to one."
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10.14.2008

The Naval Yard Box

W.O.D. 101408:
1 minute dumbbell squat thrusters
1 minute american swings
1 minute medicine ball situps
3 minute rounds
5 rounds
no breaks between exercises
1 minute between  break

Momma W.O.D.
10 squats
10 shoulder presses
7 rounds

"Your present circumstances don't determine where you can go; 
they merely determine where you start."

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10.13.2008

Happy Columbus Day!

W.O.D. 101308:
25 shoulder presses
400 meter sprint
4 rounds 

Momma W.O.D.
200 meter run/walk
12 squats
12 push ups
12 pull ups
5 rounds

Videos:


"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
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10.10.2008

At Crossfit Select we have standards.
Chin, chest, and thighs.

W.O.D. 101008:
100 pushups
100 situps
100 squats
DO NOT BREAK UP THE SETS
400 meter run

Momma W.O.D.
10 pushups
10 squats
7 rounds

"Passion surprises. One doesn't search it.
 It can happen to you tomorrow."
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10.08.2008

The Home of Crossfit Select's 
1st Corporate Account
URBN INC. HQ


W.O.D. 100808:
100 meter walking lunge
100 reverse sprint
3 rounds

Momma W.O.D.
30 minute power walk

Nutrition Article:

"I do the very best I know how, the very best I can,
 and I mean to keep on doing so until the end"

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10.07.2008

THE CHASE IS ON!!!!!!

W.O.D. 100708:
Partner workout
2 athletes per team
100 pushups
400 meter run
100 push presses 
400 meter run
100 squats
400 meter run 
100 sumo deadlift high pulls
400 meter run

Momma W.O.D:
100 wall balls 

"When I let go of what I am, I become what I might be."

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10.06.2008

Earn it.

W.O.D. 100608:
100 meter sprint
10 burpees
AMRAP in 20minutes

Momma W.O.D:
15 alternating lunges
15 alternating presses
5 rounds
Info:


"Do not under estimate desire and passion" 




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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.