Weekend Workouts 3/3 & 3/4, Sunrise Park

This Saturday I will be at The University of Florida in Gainesville, attending a clinic hosted by their Strength & Conditioning Department. http://gatorzone.com/speedstrength/?p=clinics

Join us Sunday at 2:30 and I'll share some of what I've learned, and we will do a 20 min. Push, Pull, and Run type workout that is scaled to each individuals fitness level.

Notes From CrossFit Headquarters, http://crossfit.com/:

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: Dead lift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, 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.

SUNDAY'S WOD LOG:
"FRAN" - scaled - 21-15-9 thrusters with two 25#dumbbells, pullups - deadhang and jumping. Time 10:35.

The University of Florida Strength & Conditioning Clinic was great. The dedication of the staff is evident and I'm sure it contributed to their National Championship.