WOD
Back Squat 3x5x medium load
For Time:
4 Rounds
15 KB Wall Ball
16 KB Lunge w/pass
20 H2H Swings
Contact
- aaron@crossfitwestknox.com
Helpful Links
Sweaty Bands
CrossFit News
- CrossFit Journal
West Knox
Operation Phoenix
- Operation Phoenix
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September 21, 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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