CROSSFIT FORT KNOX: Wednesday, 20 October 2010

Wednesday, 20 October 2010

WOD (On Ramp Day #5)

Run 600 meters

10 K2E

15 Push Press

WOD (Regular Class)

"CrossFit Total"

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

2 comments:

MattOctober 20, 2010 at 9:09 PM
WOD Results (On Ramp)

Ramona - 16:46
Stacy - 16:02
Kari - 15:53
Sue - 17:31
Lindsay - 16:35
Ashley - 15:42
Karen - 24:10

Good job girls, half way there!
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MattOctober 20, 2010 at 9:13 PM
WOD Results (Regular Class)

S - Squat, P - Press, D - Deadlift

Matt(220lbs)
S - 405 P - 215 D - 425 Total= 1045
Chris (150lbs)
S - 225 P - 105 D - 315 Total= 650
Bryan (195lbs)
S - 265 P - 125 D - 335 Total= 725
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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, 20 October 2010

2 comments:

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