CROSSFIT FORT KNOX: Thursday, 28 October 2010

WOD (Main Class)

Intermediate

Run 400m (3 laps)

20 Air Squats

Run 800m (6 laps)

40 Air Squats

Run 1600 m (12 laps)

60 Air Squats

Advanced

Run 400m (3 laps)

9 Back Squats (M-135, F-95)

Run 800m (6 laps)

15 Back Squats (M-135, F-95)

Run 1600m (12 laps)

21 Back Squats (M-135, F-95)

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

Thursday, 28 October 2010

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