CrossFit Overtorque: 11-8-2012

Thursday, November 8, 2012

11-8-2012

Warmup:
3 Rounds:
10 PVC Overhead Squat
10 Pull-ups
10 Dips
10 GHD Sit-ups
10 GHD Back Extensions

WOD
AMRAP in 10 Minutes:
10 Overhead Squats @ 85/55 lbs
10 Box Jumps
10 Hand Release Push Ups

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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.

~Greg Glassman, founder of CrossFit