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.

Wednesday, March 18, 2009





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155# C&J

Pretty sure my back could be flatter at the start.  This WoD ended in a new PR of 180#. We thought we recorded the lift, Unfortunatly Carmen took out the memory card from the camera before that. oh well 
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Sunday, March 1, 2009

Meet Pukie


Pukie is somewhat of a mascot of the Crossfit community.  A lighter note on something that most of us find miserable.  In some circles, Pukie represints a great workout.  And I would have to agree with that.  There is nothing wrong with vomiting.  As long as you have a toothbrush on hand.

--
Weakness is a choice,
get STRONG
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test

this is just to kick this into gear

--
Weakness is a choice,
get STRONG
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