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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 26, 2009

Sunday Funday with some Snatch!

WU: Gooood Mornings 45lb for Warm up. 95lb x 10 x 3Sets
Machine Sit Up - Feet Eleveated

WOD:
(1) DB Snatch- 1 Arm -4 x 5(Reps Each Side)
Warmup - 30lb
50x 5 60x5 70x5 70x4***Failed on the 5th on first said, so did 4 each side.

(2) 3 Rounds:
* Bent Over Barbell Row 135lb x 7 Reps
* Ring Row (To Failure) - feet elevated on box
* Ring Dips (To Failure)

(3) 3 Rounds:
* DB Twist Curls "Curls for the Girls" =)
* Ring Dips (To Failure)
Weight for Curls: 25x8 (each side) 30x6 35x6

(4) 3 Rounds:
* Pull Ups x 5 Reps (Kipping Style)
* Leg Raises - w/ 10lb DB in Feet x 10 reps

(5) Sprints on Treadmill. Incline at MAX (15%). 30-45 second Sprints. 1 Minute Rest

Notes: Snatch felt good. Tried to make sure back form stayed, and mid section was VERY tight. Lock arm out, and stabilize dumbell before returning to floor. Calories were low today up until workout, but should even out through the evening.
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