Monday 120312


Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3:00

Post time, minus  12:00, to comments.

Clay practicing forward rolls during warm-up.

World-Class Fitness in 100 Words – by Coach Greg Glassman:

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, 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.   

We’ve post this this before and will again because these words define what we do. 


  1. David S :

    23:58 RX


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