CROSSFIT FORT KNOX: WOD Thursday 16 JUL 09

"Anyone who takes himself too seriously runs the risk of looking rediculous; anyone who can consistantly laugh at himself does not."- Vaclav Havel

WU:
120 jump rope
20 PVC Dislocates
20 push ups
20 PVC OHS
20 walking lunge each leg
20 sec HS
10 strict pull-ups
Dynamic Stretching

Strength:
3x5 DB Press

WOD:
1000m Row
Followed by
21-15-9
135# Front squat
Back Extensions

Skills:
5-10-15 Sec L-sit paralettes
5-10-15 Sec L-sit Rings

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 climb, push-ups, sit-ups, presses to handstand, pirouettes, 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.
- Greg Glassman

CROSSFIT FORT KNOX

WOD Thursday 16 JUL 09

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