Greenville, SC Crossfit Alliance: Forging Elite Fitness

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WEDNESDAY-04/29/09

Posted in General on April 29th, 2009

RUN 800 METERS
21 SHOULDER PRESS 95LBS
15 PULL UPS
RUN 800 METERS
21 PUSH PRESS
15 PULLUPS
RUN 800 METERS
21 PUSH JERKS
15 PULL UPS
Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion. MARK RIPPETOE

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MONDAY-04/27/09

Posted in General on April 26th, 2009

BACK SQUAT 5-5-5-5-5
REST 3-5 MINUTES BETWEEN SETS

The only time LSD (long slow distance) is necessary is if your going to compete in a sport that requires it. It is far inferior to CrossFit-type metcon for producing an increase in VO2 max, it interferes with power and strength production, it can be quite catabolic and immune-suppressive in high doses, it destroys muscle mass, and the people that do it usually wear silly clothes. Read the stuff on the CrossFit website regarding this, and you will learn many good, important things -MARK RIPPETOE

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