Max Effort Bench Press
W.O.D.
--
AMRAP 10:00
5 R/L KB Cleans
5 R/L KB Jerks
5 R/L KB Overhead Squats
Rest
100 Pushups
"Human beings just weren't built to run slowly in a
straight line for prolonged periods of time."
~ Matt Pack
Training Article
"Fat Loss for Dummies, Part 2: The Lost Art of Intensity."
Max Effort Floor Press
W.O.D.
--
150 Swings
Rest
Heavy TGU's
"You see in life, lots of people know what to do, but few people
actually do what they know. Knowing is not enough!
You must take action!
~ Tony Robbins
Inspirational Video
Create the life you want right now.
Max Effort Zercher Squat
W.O.D.
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5 R/L DB Snatch
10 Pushups
15 V-ups
5 Rounds
"We can change our lives.
We can do, have, and be exactly what we wish."
~ Tony Robbins
Training Article
A good read for newbies.
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.
--
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.
--
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.
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.
Max Effort Bench Press
