CrossFit Topeka: 111006 WOD

Weight Dips
10,3,2,1

Rest 5 Minutes

"Good Ideas Happen"
21-15-9
HSP
V-UPs
Med Ball Cleans

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Testimonials

Joining CrossFit Topeka has been one of the best decisions I
have ever made. I originally started attending the workouts because I saw it on TV and I needed a break from my normal routine in the gym; lifting weights and not really feeling like I was improving my health. The first few weeks were a huge reality check for me. CrossFit will push you to your limits and force you to use muscles you didn't even know you had! Over the course of five months, I was able to increase my strength, flexibility, endurance, and overall health. On top of being a great way to stay in shape, the environment and people who attend these classes are incredibly positive and supportive. Owners, Roger and Becky, are two of the nicest people I have ever met. They are excellent motivators and know how to bring out the best in you. CrossFit workouts have become an important part of my life and I plan to continue them in the future.

Kevin

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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, clean and jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , 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 .

- - Coach Greg Glassman, Crossfit Founder.

Thursday, October 6, 2011

111006 WOD

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