Saturday – 9/4/10

Deadlifts – 3×5
.
MetCon: 3 Rounds
10 Ground-to-Overhead, 135/95lb
10 Jumping Lunges
20 Sit Ups
.
Post Deadlift loads and MetCon time to comments…

Tuesday – 8/31/10

Squat Clean – 3×5
.
MetCon: AMRAP – 10 Min
5 HSPU
10 Wall Balls
20 Double Unders
.
Post Squat Clean loads and MetCon time to comments…

Tuesday – 8/10/10

Push/Split Jerk – 5×3
.
MetCon: 3 Rounds
50 Double Unders
35 Air Squats
15 Pull Ups
.
Post Jerk loads and MetCon time to comments…

Jen doing the dumbbell complex

Thursday – 7/29/10

Weighted Pull Ups – 5×5
.
MetCon: 5 Rounds
15 Wall Balls, 20/14lb
15 K2E
15 Deadlifts, 225/155lb

The Beast.
Tuesday’s WOD – 7:57
.
Post Pull Up loads and MetCon time to comments…

Tuesday – 7/27/10

Box Back Squats – 5×5
.
MetCon: 21-15-9
Push Press, 95/65lb
OH Lunges, 45/25lb Plate
KB Swings, 32/24kg
.
Post Box Back Squat loads and MetCon time to comments…


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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

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