New Heights in 2010.
Max Effort Back Squat
Reverse Barbell Lunges
W.O.D.
--
3 Overhead Squats @185m, 115f
200 Meter Row
5 Rounds
"Take action.
Make IT happen.
Be a doer.
Lead from the front."
~ Zach Even-Esh
LifeStyle Tip
Click here to view "Programming for Strength and Power"
by Louie Simmons.
Max Effort Floor Press
Triceps Death
W.O.D.
--
:30 Burpees
:30 Rest
5 Rounds
:30 Jump Squats
:30 Rest
5 Rounds
"The best and most beautiful things in the world
cannot be seen or even touched.
They must be felt with the heart.
Wishing you happiness."
~ Helen Keller
LifeStyle Tip
Max Effort Back Squat
W.O.D.
--
200 Overhead Barbell Walking Alternating Lunges
@45m, 30f
"Let a man in a garret but burn with enough intensity
and he will set fire to the world."
` Antoine de Saint-Exupery
LifeStyle Tip
longer life and less disability in old age."
Max Effort Squat Thruster
3 x 3
Max Effort Pullups x 3
W.O.D.
--
5 Deadlifts @275m, 185f
10 Barbell Pushups
AMRAP 9:00
"We must always change, renew, rejuvenate ourselves;
otherwise we harden."
~ Johann Wolfgang von Goethe
LifeStyle Tip
Write your plan to accomplish 2010 goals.
Max Effort Push Jerk
W.O.D.
--
100 Meter Sprint
5 Squat Cleans @205m, 95f
7 Rounds
--
Recovery
50 R/L Windshield Wipers @135m, 65f
"To all my little Hulkamaniacs, say your prayers,
take your vitamins and you will never go wrong."
~ Hulk Hogan
LifeStyle Tip
Click here to read "How to let out your Dark Side."
Max Effort Deadlift
W.O.D.
--
40 - 30 - 20 - 10
Plyo Pushups
Jump Squats
Atomic Situps
--
Max Effort Plank
"100% of the shots you don't take don't go in."
~ Wayne Gretzky
LifeStyle Tip
You will
NEVER drink soda again.
Max Effort Bench Press
Max Handstand Holds
W.O.D.
--
1:00 Ball Slams
1:00 Bear Crawls
1:00 Wall Squat Holds
1:00 Pushups
1:00 Situps
1:00 Stairs
2 Rounds
1:00 Rest Between Rounds
"Our minds become magnetized with dominating thoughts we hold
in our minds and these magnets attract
to us the forces, the people, the circumstances of life
which harmonize with the nature of our dominating thoughts."
~ Napoleon Hill
LifeStyle Tip
Make Moves.
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.
