CROSSFIT FORT KNOX: Friday, 20 November 2009

Strength:

Deadlift 1-1-1-1-1 reps

WOD:

For Time:
21-Double Unders
20 - 20lb wall ball shots
5 Rounds

Skill:

muscle-up progressions

Post times and deadlift weight to comments!

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

Friday, 20 November 2009

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