Hudson Valley Crossfit:

February 10, 2010

No heavy lifting today, but that doesn't mean we're not doing something.

Skills work: Max rep Pull ups.

Take three tries to get as many pull ups as you can in one round. Take about 5 minutes rest between attempts.

WOD: 21-15-9

GHD Situps (or ab mat)

Back extensions (weight can be used)

Posted at 05:40 AM | Permalink

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July 2010

World Class Fitness

Sun	Mon	Tue	Wed	Thu	Fri	Sat
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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.

Hudson Valley Crossfit

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2009

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