Saturday November 3rd

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Never a Dull Moment at CFK

Today’s WOD

HERO WOD

JENKINS

40 min Amrap with a partner. Split work, run together

50 burpees

400m run

50 KB swings 1.5/1.0

400m run

50 pull-ups

400m run

50 push up

400m run

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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.

~Greg Glassman

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Never a Dull Moment at CFK

Today’s WOD

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