CROSSFIT FORT KNOX: WOD Friday 25 SEP 09

"Our life is frittered away by detail. Simplify, simplify."-Henry David ThoreauJeff tees off at Lindsey Golf Course, Fort Knox.

WOD:

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups

135 lb Squat clean, 8 reps

40 GHD Sit-ups

135 lb Squat clean, 6 reps

30 GHD Sit-ups

135 lb Squat clean, 4 reps

20 GHD Sit-ups

135 lb Squat clean, 2 reps

10 GHD Sit-ups

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 Friday 25 SEP 09

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