1 Mile Uphill Climb
3:00 minute totals of each:
Hollow Rock
Ring Pushup Plank
Ring L-Sit
"By lifting the weakest,
poorest among us,
we lift the rest of us as well."
~ Bill Clinton
Letters of Note:
Goooood Bro.
Max Effort Back Squat
AMRAP 5:00
10 Squats
5 Burpees
"Opposition is a natural part of life.Just as we develop our physical muscles through overcoming opposition- such as lifting weights -we develop our character muscles by overcoming challenges and adversity."
~ Stephen Covey
Training Article
Max Effort Floor Press
Skull Crushers 3 x 12
Feet Elevated Ring Rows 2 x Max
Chinups 3 x MaX
KB Push Press R/L x 50
"Because you want to keep an air of calm and cool."
~ Maya Rudolph
Training Article
Relson Gracie Seminar
Power Clean 1 x 3
Speed Deadlift 2 x 10 @ 40% 1RM
Tabata KB Squat Thrusters (50m,20f)
"The lust for power, for dominating others,
inflames the heart more than any other passion."
~ Publius Tacitus
Motivational Article
Bench Press 225 Max Reps
Clapping Pushups 1 x Max
Chinups 2 x Max
Weighted Abs
"What stands in the way becomes the way."
~ Unknown
Training Article
100 Burpees
"Excuses are the tools with which persons with no purpose in
view build for themselves great monuments of nothing."
~ Steven Grayhm
Training Video
Back Squat 3 x 5
Heavy Barbell Lunges 5 x 5
"You're only here for a little while,
might as well make it count."
~ Unknown
Training Video
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.
