CROSSFIT FORT KNOX: Thursday, 17 December 2009

WOD:

AMRAP: Deadlift 315#/200# for 1 min
rest 3 min
AMRAP: Muscle ups for 2 min
rest 3 min
AMRAP: Double unders for 4 min

Post total reps to comments (i.e. 10 deadlifts + 20 muscle ups + 100 double unders = 130)

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

Thursday, 17 December 2009

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