WCCF Record Book: September 2008

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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 handstands, 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!

Fight Gone Bad	Men		Women
5 exercises for max reps 3 rounds of 1 minute	Alex	449	Lauren 275
wall ball, 20lb (14lb)	Cal	335
sdhp, 75lb (55lb)	J. Marcis	324
box jump, 20"	Will	310
push press, 75lb (55lb) row (calories)	Corey	305

"Tatts"	Men		Women
Max rounds in 20 min. 5 HSPU 7 Power Snatch, 75lb (45lb) 9 Box Jumps, 24"





"Callahan"	Men		Women
For time: 400m run 21-15-9 Overhead Squat, 95lb (65lb) KB swings, 24kg (16kg) Box Jumps, 24" 400m run	Ferrari	12:58





	Men		Women






	Men		Women






	Men		Women






	Men		Women