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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?"

Thursday, July 23, 2009

WU: Some Core work + Some Ring Play + Some Jumping Around :-)

WOD:
(1) Split Press 3x5
115x5 125x5 125x5 ***Felt wobbly and week on these. Body was pretty beat up from JJ last night.

(2) 3 Rounds NO REST
-Hang Power Clean (135lb) x 5 Reps
-Rings Dips (Max) Reps per Round- 10, 8 , 8

(3) 5 Rounds NO REST
-Ring Rows (feet elevated, so body pretty straight)
-Hand Stand Push Ups
Reps Per Round for Each:
12 8 8 7 7 (RR)
5 5 4 4 2 (HSPU)

(4) 3 Rounds
-Weight Leg Raises - 15lb x 10 reps
-Machine Weight Sit Ups x 10 Reps

(5) Stair Climber - Sprints
30 Second Sprints - 1 Minute Rest (Totaled 5 Minutes of Actual Sprint, NOT inc Rest)

***Was LOW on my carbs up until workout today. Fat was good, so not sure how it affected my workout. I felt week on the LIFTS today. PW was about 70g of Protein, approx. 75g Carbs
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