CrossFit Victory: WOD 4/2/09

WOD 4/2/09

Warm-Up for taking apart the Clean next week.

3 sets of 10 Hang Power Shrugs
HEAVY

Teams of 3
Row
Sit-Ups
KB Swings

90 Seconds on Each Exercise, 4 Rounds w/ 1 min Rest.

3 comments:

MIke Felsburg said...: Will I be okay with my biceps/tendenitis or should I take a rest day?; March 31, 2009 at 8:53 PM
Susannah said...: they should be fine.; March 31, 2009 at 10:35 PM
AudreyT said...: I feel like I didn't bring my "A" game today. My back is still bothering me too. One or two more days and I should be 100%.; April 1, 2009 at 10:31 AM

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.