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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: 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 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.— Greg Glassman, founder of CrossFit "What is Fitness?"

Sunday, July 19, 2009

Modified "Angie" w/ Run

WU: Jumbo Bucket of Balls - Drive Range :-)

WOD: Modified "Angie" with 2.5 Mile Run - For Time

***Have to complete each exercise reps, before moving onto the next
50 Pull Ups (Had to stop at 50, because my at home pull-up contraption failed me)
100 Push Ups
100 Sit Ups
50 Squats (Cut this to 50 because the run followed)

Run 2.5 Mile (Outside) (Time for run was 20:44) ***Little over 8 min mile AVG. Wind was good, I can blow this time away, just getting use to dodging people running through downtown.

100 Push Ups
100 Sit Ups

Total Time: 39 Minutes 39 Seconds

***Pull Ups slowed me down today...
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