CrossFit Love

8.25.2009

What are you doing on your vacation!?!?

W.O.D.

2 x 12 minute

(cover as much distance as possible)

Rest 2:00 between the two runs

"Losers complain, winners train."

~ Unknown

Simple Productivity

Learn when to stop

It's getting late and the perfectionist in you will not stop.

Put him or her to bed, have a glass of wine, Turn It off

8.24.2009

Educational Material

Click Here to read Dr. Michael Eade's blog article about "Vitamin D-bate D-bunked."

Primal Nutrition

Lean Burger

Topped with Mushrooms and Turkey Bacon

Strength and Power

Squat

3 x 5

W.O.D.

Inverse Couplet Ladder from 10 - 1

Power Cleans @ 135lbs

Plyo-Pushups

"The key to change is .... to let go of fear."

~ RoseAnne Cash

Simple Productivity

Timers

Use a stopwatch for your workouts, projects, dinner..... 3,2,1 GO!

8.23.2009

8.21.2009

Reading Material

Click Here to check out a great article by Mark Sisson.

It's about low carb substitutes for high carb food's.

My only supplement.

Strength and Power

Press

3 x 5

W.O.D.

21 - 15 - 9

Deadlifts @ 225

Handstand Pushups

"Other people may not have had high expectations for me...

but I had high expectations for myself."

~ Shannon Miller

Simple Productivity

Work out, Hard and Fast

Its the toil, tears, blood and sweat that does it.

There really is no easy way out.

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.