Thurs. Dec. 10th, 2009

Mike showing us the importance of proper form with every lift. We have witnessed Mike's substantial gains in strength and endurance over the last couple of months. Nice work!! During the winter months, plan accordingly for the weather. Get in the habit of bringing appropriate clothing for running outdoors if conditions allow.

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.

Today's W.O.D.

Make-up Thursday.
Today's the day to make up a workout you may have missed during the week or you may want to choose something else to work on.


Today's hours:
6:30am - 7:30am
9am - 11am
2pm - 3pm
5pm - 6pm
6pm - 7pm................On-ramp class only.................
Otherwise by appt.