"Self-pity is easily the most destructive of the nonpharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality."

- John W. Gardner, President, Carnegie Foundation

The obstacle course has spectacular training potential yet is still seen primarily in military and police applications. CrossFitÆs C-cubed program was an attempt to radically increase the breadth of demand in an obstacle like manner. Here is a good yet fairly typical obstacle course/program. Notice the quality of the development the women featured (yes, they run and teach their program) have acquired. This is a testament to functional exercises and mixed modality training.


Workout of the Day


Warm-up (EZ sit-up, back ext., pull-up, push-up, air squat and stretch).

21 Rep push-press followed immediately by max set of pull-ups.

Rest as needed (you donÆt need more than three minutes).

Repeat for total of five combined sets.

Run 1 mile.

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