4.15.2010

Hill Hell x 3

"People have to really suffer before they can
risk doing what they love."
~ Chuck Palahniuk




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4.14.2010

Back Squat 3 x 3

Trapbar Jumps 10 x 3

Reverse Hyper 2 x 12

Land Mine Rotations x 100

"Do a little suffering today."
~ J. Petrusky



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4.13.2010



50 Yard Weighted Hill Sprints x 12 @35m, 15f

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4.12.2010

Bench 3 x 5

DB Chest Supported Rows 3 x 8 - 12

100 Push Presses @ 95m, 65f

Heavy Farmers Walks 8 x 40 Yards

Weighted Abs

"The supreme accomplishment is to
blur the line between work and play."
~ Arnold Toynbee



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4.08.2010

Dynamic Effort Box Jumps

Knee Jumps x 5
Barbell Knee Jumps x 5
Barbell Knee PowerCleans x 5
Barbell Knee Snatch x 5

Barbell Walking Lunges x 50 @135m, 65f

"Do what you love, and f@*k the rest."
~ Unknown



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Max Effort Chins x 2

Med Ball Pushup Variations 3 x 15 each
(move from one to the next without interruption)

Dumbbell Push Press 3 x 8 - 12

100 Tricep Band Pushdowns

Weighted Abs

"You must concentrate upon and consecrate yourself wholly
to each day, as though a fire were raging in your hair."
~ Taisen Deshimaru




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4.07.2010

30 Box Jumps
25 Pushups
1 Hill Sprint (up and down)
20 Box Jumps
25 Pushups
1 Hill Sprint (up and down)
10 Box Jumps
25 Pushups
1 Hill Sprint (up and down)

400 Meter Sprint x 2

"Every path has its puddle."
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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.