WOD
Power Clean 5x3
Strict Chin-ups 3x max reps
Rest 5 Minutes
8x40 yd. sprints
Rest 3 minutes between sets of chins and 30 sec. between sprints
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
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June 28, 2009
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July 2010
Friends of West Knox
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.
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