Angela

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegtables, 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 all 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, ect, hard and fast.  Five to 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 www.CrossFit.com

Kudo’s to Angela for having the courage to step out and try something different.  She’ll be competing in her first StrongWoman comp in a month!

Saturday is volleyball day.  Coach Chiu’s son is getting married so no Oly on Saturday and we’ll offer open gym from 7-11am if you want to get a gym workout in but what we’d really like to do is play some volleyball with you!

14/Friday/2013 Friday WOD

Deadlift 5, 5, 5 then:

30-20-10

Med-ball Cleans (20/14)

10-20-30

Toes-to-Bars

1970-01-01