4.22.2010

1/2 Mile Hill Climbs x 3

"To climb steep hills requires slow pace at first."
~ William Shakespeare
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4.21.2010

Bench Press 3 x 3

Lat Pulldowns 3 x 8 - 12

Incline Skull Crushers 3 x 8 - 12

Sled Chest Press 5 x 20 Yards

"The deeper the pain carves into us,
the more joy we can contain."



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4.20.2010

200 Meter Sprint x 7

"Do or do not there is not try."
~ Yoda



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4.19.2010

Squat 3 x 1; 1 x 10

Barbell Squat Jumps 10 x 2

Land Mine Rotations x 100

Small Hill Sprints 5 x 20 yards

"One's out look on life is the pain they feel.
When one is happy, one's outlook on life changes."




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4.16.2010

Bench Press 3 x Max @ 185m, 65f

Bentover Row 3 x Max @135m, 50f

Tricep Band Pushdowns x 100

Ab Circuit :30 on, :30 off x 5

"A strong woman is a woman determined to do something
others are determined not be done."
~ Marge Piercy
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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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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.