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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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Mon 4/02/07
Monday, April 02, 2007
S.O.S 4/01/07
Sunday, April 01, 2007
No park WOD we will be at CrossFit San Diego
April 1, 2007 - LWC meet at CFSD
Registration/Weigh-In: 7:00 a.m.
Lifting begins: 9:00 a.m.
Two platforms will be judged simultaneously at this meet. You must be a member of USA weightlifting to compete. Memberships may be purchased and/or renewed during registration. This is meet no. 2 of the So Pac. Lwc series.
Fri 3/30/07
Friday, March 30, 2007
W.O.D.
Run 5 K
Thurs 3/29/07
Thursday, March 29, 2007
W.O.D.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Wed 3/28/07
Wednesday, March 28, 2007
W.O.D.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tues 3/27/07
Tuesday, March 27, 2007
W.O.D.
Front Squat 1-1-1-1-1-1-1 reps
Finish with ring skills practice
Mon 3/26/07
Monday, March 26, 2007
W.O.D.
"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
S.O.S.
Sunday, March 25, 2007
Sweat on Sunday
run 5 K
Fri 3/23/07
Friday, March 23, 2007
W.O.D.
Push press 3-3-3-3-3-3-3 reps
Thurs 3/22/07
Thursday, March 22, 2007
W.O.D.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Wed 3/21/07
Wednesday, March 21, 2007
W.O.D.
Four rounds for time:
Run 400 meters
Rest 2 minutes
Tues 3/20/07
Tuesday, March 20, 2007
Mon3/9/07
Monday, March 19, 2007
"Kelly"
five rounds for time of
run 400 meters
30 box jumps
30 wall balls
S.O.S. 3/18/07
Sunday, March 18, 2007
W.O.D. at Rohr Park
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge
Fri 3/16/07
Friday, March 16, 2007
