12.04.2008

URBN XMAS.

W.O.D. 110408:
800 meter sprint
50 situps
25 supermans
3 rounds

Momma W.O.D.
25 squats
25 sec over head holds
5 rounds

Articles:


"Success is not the key to happiness. Happiness is the key to success.
If you love what you are doing, you will be successful."
Posted by at No comments:

12.03.2008

Forging Elite Fitness......

W.O.D. 120308:
7 front squats
7 shoulder presses
7 squat thrusters
7 rounds

Momma W.O.D.
5 front squats
5 shoulder presses
5 squat thrusters
5 rounds

Article:

"Physical fitness is not only one of the most important keys to a healthy body,
 it is the basis of dynamic and creative intellectual activity."
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12.02.2008

Kimby in her new gymnastics playground.

W.O.D. 110208:
Gymnastics Practice
(try handstands, handstand pushups, headstands, summersaults, L sits,
ring work, and elevated pushups)

Momma W.O.D.:
30 minute walk/jog/run

"Seven days without gymnastics makes one weak."
~ Unknown



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12.01.2008

Wrecking Ball.

W.O.D. 110108:
50 situps in 1:00
repeat if you failed, adding 15 sec each round till complete
50 squats in 1:15
repeat if you failed, adding 15 sec each round till complete
50 pushups in 1:30 
repeat if you failed, adding 15 sec each round till complete

Momma W.O.D.
overhead holds
ring holds
ring rows
low planks

Article:

"Let's give the historians something to write about."
Posted by at No comments:

11.28.2008

Wells at Work.

W.O.D. 112808:
50 deck squats
25 deck squat burpees
100 squat thruster
Broken or Not (your choice)

Momma W.O.D.
100 squat thrusters

Video:

Article:

"Doing your best at this moment puts you in the 
best place for the next moment"
Posted by at No comments:

11.27.2008

HAPPY THANKSGIVING!!!

W.O.D. 112708:
stuff yourself with some stuffing
pound down some mashed potatoes
gobble down some gravy
terrorize all the turkey 
destroy all desserts
YOU EARNED IT.

"Thanksgiving, after all, is a word of action"
~W.J. Cameron
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11.26.2008

K.K. Post W.O.D.

W.O.D. 112608:
400 meter sprint
50 mountain climbers
25 situps
5 rounds

Momma W.O.D.
30 minute walk/jog/run

Article:

"Fortune favors the bold."
Posted by at 2 comments:
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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.