CROSSFIT FORT KNOX: WOD Thursday 08 OCT 09

"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." -Muhammad Ali

What's your sport/job/discipline? What's your capstone of your fitness pyramid? Pic of Carl-Technical dive training.

Strength:
Squat 3x5
Bench 3x5

WOD:
For time:
150 KB Swings (Rx'd: 2 pood/1 pood)

Skills:
3x Max Reps Wall Runs

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 08 OCT 09

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