Day: July 7, 2010

2010-07-08 CrossFit

Deck of Cards
Hearts = Pushups
Diamonds = Mountain Climbers
Spades = Situps
Clubs = Air Squats
Jokers = Burpees

Tags Burpee, Deck of Cards, Mountain Climber, Pushup, Situp, Squat

2010-07-08 Strength

Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps

Tags Press, Pullup, Row, Situp

"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 founder and CEO

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