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Tag Archives: saturday brutality ladder

Saturday Brutality

Posted on November 5, 2011 by Tom Hudak

Borrowing a ladder from my friend Syn Martinez at CrossFit Harlem

WOD: 10-1 Ladder
Push-ups
Air Squats
Burpees

Intermediate: 8-1
Beginner: 6-1

Posted in W.O.D. | Tagged saturday brutality ladder

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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, 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.

Excerpt from the CrossFit Journal

W.O.D.

C&J
25 Jan 2012
Add 5
24 Jan 2012
2 Metcons… yes 2
23 Jan 2012
Super Saturday Team WOD – Redux
21 Jan 2012
Max Pull-ups
20 Jan 2012

Ephemera

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