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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?"

Monday, July 27, 2009

WU: 5 Min Bike

WOD:
(1) Squat 3x3
wu: 135x5 x 2 sets
185x3 225x3 225x2***Knee had enough...Time to get it checked =(

(2) Weighted Pullups
25lb Dumbell x 5
25 x 4
25x4
25x4

(3) 5 Rounds
Jump Rope - 1 Minute - As many DoubleUnders as I could
Ring Pushups - Feet up on Swiss Ball - Til Failure

(4) L-Sit Holds
5 Sets - As many seconds as i could each Set
(In between sets, some DB Side Raises)

(5) Core Work
-Leg Raises
-Swiss ball Roll Outs
-25lb Plate Twists

Note: Knee was very sore, and was swelling up quickly on Squats. Not sure what the deal is with this dam knee!!! Calories today be around 3500 or so...45/35/30 ratio...approx
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