Thank God It's Saturday!

Quote of the Day:

"No student ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."

- Charles Kendall Adams

Looking Better Naked Challenge

Team's of 3

 (what else, right?)

To Do List:

*Each member of each time will need to complete each task assigned

Back Squat

5x5

*pick a heavy weight (75-80% 1 RM)

400m Run

*old route (i.e. up hill)

Deadlift

5x5

*pick a heavy weight (75-80% 1RM)

15 Pull-ups (CTB)

The workout today will be a 5 round workout.  Each member will complete 1 set of: Back Squat, 400m run, Deadlift, pull-ups, and then proceed to their 2nd set and so forth.

What is CrossFit?

(Pike pushups, next stop - hand stand pushups!)

110309

What is CrossFit?

by Greg Glassman

In This seminal article, "What is CrossFit?" Coach Greg Glassman explains exactly what a strength and conditioning system built on constantly varied, functional movements executed at high intensity looks like. Examples and data outline how the program, after years of clinical application, is forging elite fitness.

We utilize movements most representative of those found in nature. Functional movements are defined articulately in the article. They use universal motor… Continue Reading, courtesy of CrossFit Inc.

WOD - 4 Rounds

15 Jumping lunges/each leg #10  dumbbells
15 Over Head squats #25w/ #45m
20 Knees to Elbows

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-Coach