Monday, July 27th

Get Smart(er)
By: Jon Gilson

No one has ever asked me for my training secrets. It's probably because I don't have any. Everything I know, I learned from other people. Here's what I know:

1) Training is nothing without nutrition. You can train your ass off, and if you go home and eat Cheetos, you're still going to be a fat bastard.
2) An hour of cardio is going to turn you into someone who is capable of doing an hour of cardio. Twenty minutes of hard sprinting will turn you into someone who can sprint, jump, lift, and do an hour of cardio.
3) Everyone thinks they work hard. Most of them are wrong. The harder you make hard work, the more progress you'll make.
4) If your friends refuse to train with you, you're usually on the right track.
5) Full-body movements will make you strong. Bicep curls won't do sh*t.
6) The fact that you bench 300 doesn't mean anything if a guy half your size can run circles around you.
7) The fact that a guy half your size can run circles around you doesn't mean anything if he can't squat bodyweight.
8) 95% of the supplements out there are equal parts, beach sand, and bullsh*t. Anything with an "X" on the label is only going to increase the amount of time you spend in the bathroom.
9) Overtraining will get you further than undertraining. If you're working out two days a week, you're not overtraining.
10) Surrounding yourself with quality athletes on a regular basis is a surefire way to become a quality athlete.

Today's WOD

3 rounds for time:
10 clean & jerk (135lb/95lb)
Run 400m

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Lowcountry Crossfit West Ashley, Charleston, SC