WOD
Rest Day
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
« June 2009 | Main | August 2009 »
July 2009
July 21, 2009
July 20, 2009
July 19, 2009
July 18, 2009
Sunday 7/19/2009
"No, it doesn't ever get any easier. You wouldn't want it to either." GG
WOD
Rest Day
July 17, 2009
Saturday 7/18/2009
Unknown and Unknowable
WOD
1 arm DB bench 3x5
Rest 5 minutes
Hopper Deck Workout!
We will choose a workout at random and see how that works out for us!
July 16, 2009
July 15, 2009
July 14, 2009
Wednesday 7/15/2009
WOD
Rest Day
July 13, 2009
Tuesday 7/14/2009
WOD
Tabata Deadlift
20 seconds of work followed by 10 seconds of rest. Repeat 8 times. Choose a weight that will challenge but not slow you down.
July 12, 2009
Monday 7/13/2009
The Ranch, where all of the action took place this weekend.
WOD
Power Clean 5x3
Strict Chin-ups 3xMax
10x40yd. Sprint
Rest 40 sec. between efforts
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.
