CROSSFIT FORT KNOX: Monday, 8 November 2010

WOD (On Ramp #11)
21-15-9
Kipping Pull-Ups
KB Swings
Wall Ball

WOD (Main)
PR: 500 meter Row
10 rounds for time:
Row 10 calories
Rest 20 seconds

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

Monday, 8 November 2010

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