CROSSFIT FORT KNOX: Thursday, 28 January 2010

WOD
For time:
50 Sit ups
21 Strict Pull Ups
21 Push Press 95#/65#
400m Row
15 Strict Pull Ups
15 Push Press 115#/85#
8oom Row
9 Strict Pull Ups
9 Push Press 135#/105#
1600m Row
50 Sit Ups

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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, 28 January 2010

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