CROSSFIT FORT KNOX: Monday 29 NOV 09

"A man who is good enough to shed his blood for his country is good enough to be given a square deal afterwards. More than that no man is entitled, and less than that no man shall have."
-Theodore Roosevelt, 1903

Carl at Camp Stryker, Iraq- Deadlift Competition 13 Nov 09 -Opened at 405#, 425#, and missed 445#, weighed in at 171#. Second place in weight class.

SWOD
3x5 Squat

WOD
For time
30 Muscle ups

Skill
Snatch balance

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 29 NOV 09

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