CROSSFIT FORT KNOX: Tues 03 Nov 09

Baghdad Chief Petty Officer 5k run, Camp Victory Iraq

Strength:
Power Clean 5x3 (set new PR)

WOD:
As many rounds as possible in 12 minutes of
Sprint 100 yards
10 Pull Ups
10 Push Ups
Post total rounds completed to comments

Skill:
3x10 Hip Extensions
40' Jumping Deck Squats

Coach Ben from DCCF has made a special offer to all CFFK members for unlimited monthly membership at only $75. Contact Sian for details.

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

Tues 03 Nov 09

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