Tuesday, October 13, 2009

October 14, 2009


21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups (abmat)
Back extensions/supermans
You choose (with the input of your coaches of course)- high hang, hang, or floor- but please only do these from the floor if you are experienced.
I'm sure many of you are familiar with this, but I think it's something that is always good to review. This is "World Class Fitness in 100 Words" by Coach Greg Glassman, the creator of Crossfit. Sometimes, the things that are the most simple are not necessarily the most easy for us to maintain.
"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."
Hey- be on the lookout for a new website and some new (very cool, if I do say so myself) T-shirts...

5 comments:

Jesse said...

530am
Lizen 65# 14:07
Dwayne 75# 22:18
Katherine 55# 12:28

Good work this morning!

Quote of the day; "Energy and persistence conquer all things."
--Benjamin Franklin (1706 - 1790)

Jesse said...

11am
Andrew 75# 10:39
Johnny B rxd 20:31
Mike rxd 18:39
Lisa 35# 12:49
Alex rxd 16:48
Sho 55# 16:48
Dean rxd 18:16

Well done folks!

Andrew T. said...

the day I do this workout in 10:39 i will tryout for the games and then do the ironman. it was 18:39...thank you though jesse.

Jesse said...

5pm 1/2reps bars only
Tammy 5:37
Tawnia 6:30
Steve B 6:38
Tom 8:26

6pm
Lily rxd 20:47
Alison rxd 11:48
Ben rxd 11:26
Ruth V. 55# 13:39
Lorraine 45# 13:09
Ruth E 45# 13:52
Annemarie 55# 11:52
Adam rxd 9:26
Scott rxd 13:05
Candice 55# 11:59
Sean L rxd 10:16
Gladys 55# 13:37
Moose rxd 14:23

Way to move in thru those 9's 6's and 3's!

Steven W said...

Tustin

12:00pm
Robin 12:20 45#
Earl 15:44 95#
Mike 16:34 65#
RJ 11:04 95#
Amit 10:59 95#


6:00pm
Monica 21:30 65#
Paul D 14:46 95#
Garth 18:12 95#
Sir 17:08 95#

7:00pm
Nat 24:28 65#
John 29:50 95#