CROSSFIT FORT KNOX: Wednesday, 15 September 2010

My first six Firebreathers! (Lynn, Lacey, Alicia, Liz, Aspen, & Shannon)

CrossFit Fort Knox is back up and running. On-Ramp Classes are in progress now and regular M-F classes will begin on or about October 1st. Prerequisite for regular classes will be completion of On-Ramp Class (can be waived based on experience/instructor approval). Sign-up for On-Ramp Class (M-W-F 1730-1830) can be done at the front desk of Gammon Gym. Special thanks to Carl Bjork and Sian Downes for there work on establishing this website and passing it along to me.

WOD (On Ramp Day #5):

3 Rounds for Time:

Run 500 meters

10 Knee to Elbows

15 Push Press

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.

Theodore Roosevelt

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

Wednesday, 15 September 2010

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