Crossfit Schertz

4/22/2011

WoD: THURSDAY 110421
CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minutes of:
-145 pound Power clean,5 reps
-10 Toes to bar
-15 Wall ball shots, 20 pound ball

Reminder Ladies Night at 5:30pm

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CrossFit in 100 Words

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