CROSSFIT FORT KNOX: WOD Saturday 05 SEP 09

"Mind is everything: muscle--pieces of rubber. All that I am, I am because of my mind." -Paavo Nurmi

Carl visiting NKY

Strength:
3x5 Bench Press

WOD:
"Tabata Something Else"
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull-ups
Push-ups
Sit-ups
Squats
Score by total number of reps.

Skills:
Skin the Cats/German Hangs

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 Saturday 05 SEP 09

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