CROSSFIT FORT KNOX: WOD Tuesday 18 AUG 09

"Insanity: doing the same thing over and over again and expecting different results."-Albert Einstein

What a Jerk!

DROM WU
Sprint WU

3x8 Snatch-grip Deadlift on 2"-4" platform http://www.fitnessspotlight.com/2009/07/23/muscle-building-exerciseif-pick/

WOD (CFFB):
Perform 3 rounds of:
21 KB Swings
21 Knees to Elbows
21 Double Unders
Post times to comments.

Skills:
PB Bars-Tuck sit, L-sit, Tuck Planche

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

WOD Tuesday 18 AUG 09

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