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  • 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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March 12, 2010

Saturday

Saturday morning WOD with Cubby at 9am.  

Stretching with Kevin at 10am.  

Olympic Lifting with Jordan at 11am-1pm.  

Running clinic with Bryan at 11am-1pm.

The Man, the Myth, the Legend.

We celebrated another year of greatness!  

This time it was "Big Al" and we hit 

BULLDOG

10-9-8-7-6-5-4-3-2-1 of:

Clusters (95/65), Pullups, and KB Swings (53/35)

March31_08housefire 

You can't keep a good man down.

DSC_0148 

A man with honor and integrity will NEVER fail; no matter what life throws his way!  Happy Birthday Al.

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We also had a traveling CrossFitter stop by from CrossFit Inferno (San Luis Obispo). Nice work Keith! We hope you liked the "BULLDOG".

DSC_0162 

Then to top it off.  Our man Fish committed to doing 30 Muscle Ups for time as one of his goals for 2010.  Well, he did it!  Though it took him 1 hour 19 minutes 45 seconds; HE COMPLETED IT!  WRITE GOALS DOWN, THEN MAKE IT HAPPEN!!!  Nice work kid!

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The road to success is dotted with many tempting parking places.

~Anonymous

Posted at 04:50 PM |

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