W.O.D.--
"Grace"
30 Clean and Jerks
"Life is a gift, and it offers us the privilege, opportunity,
and responsibility to give something back by becoming more."
~ Tony Robbins
Training Article
Click here to read and watch Dave Tate teach "One Movement"
Max Effort Back Squat
W.O.D.
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30ft Bear Crawl
10 Squats
10 Rounds
Rest
Grip Training (Pincher Plate Holds)
"A real decision is measured by the fact that you've taken
a new action. If there's no action, you haven't truly decided."
~ Tony Robbins
Zen to Fitness Article
Max Effort Press
W.O.D.
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Burpees 25 x 3
Rest
Ab Circuit (15 V-ups, R/L Sprinter Situps, Situps x 3)
"For changes to be of any value,
they've got to be lasting and consistent."
~ Tony Robbins
Recipes
Max Effort Front Squat
Heavy Dumbbell Walking Lunges 3 x 30ft
GHR x 30
"Fire is the test of gold; adversity, of strong men."
~ Seneca
Trainer Article
Click here to read 4 tips for the aspiring strength coach.
Max Effort Floor Press
Max Set of Pushups
W.O.D.
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30ft Bear Crawl
5 Power Cleans
7 Rounds
"Never mind searching for who you are.
Search for the person you aspire to be."
~ Robert Brault
The children of Haiti can use all of our help.
Dynamic Effort Broad Jumps
Max Effort Pullups
W.O.D.
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Burpees 20 x 3
Rest :10 between each
"There is no better than adversity. Every defeat, every heartbreak,
every loss, contains its own seed, its own lesson on how to
improve your performance the next time."
~ Malcom X
Recovery Article
Max Effort Back Squat
W.O.D.
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21-15-9
Squat Thrusters
Swings
"Sometimes it's the smallest decisions that
can change your life forever."
~ Keri Russell
Paleo Nutrition Article
"The New Age Caveman and the City."
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.
W.O.D.
