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100 Words Of Wisdom
■ Eat meat, vegetables, nuts, 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.
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Thursday, August 31, 2006
Thursday Aug 31,2006
Wednesday, August 30, 2006
Wednesday Aug 30, 2006
WOD
50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box
Tuesday, August 29, 2006
Tuesday Aug 29,2006
WOD
Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders
Monday, August 28, 2006
Monday Aug 28, 2006
WOD
Front Squat 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 060710.
Finish with Planche practice.
Sunday, August 27, 2006
S.O.S.
Friday, August 25, 2006
S.O.S
On Sat Aug. 26 we will have our first S.O.S. at Rohr Park Gate A @ 10:00am. This is an open workout, come and enjoy the fun.
Map of Fred H Rohr Park
4500 Sweetwater Rd
Bonita, CA 91902, US
Thursday, August 24, 2006
Thursday Aug 24,2006
WOD
Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters
Wednesday, August 23, 2006
Wednesday Aug 23, 2006
WOD
Deadlift 3-2-2-2-1-1-1-1-1 reps
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Compare to 060507.
Tuesday, August 22, 2006
Tuesday Aug 22,2006
WOD
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Monday, August 21, 2006
Monday Aug 21, 2006
WOD
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions
Friday, August 18, 2006
Friday Aug 18,2006
WOD
Shoulder Press 3-3-3-3-3-3-3 reps
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No push pressing or jerking.
Thursday, August 17, 2006
Norbert & Tony sparring
Tony getting ready for his MMA Sept 9th fight [Tony in the black trunks]
"click image to enlarge"
ight
Aug 17, 2006
WOD
For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups
use a 20lb ball for Wall-Ball
Wednesday, August 16, 2006
Wednesday Aug 16, 2006
WOD
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Post time to comments.
If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.
Tuesday, August 15, 2006
Tuesday Aug.15,2006
WOD
Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups