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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, August 23, 2009

WU: 10 Min Basketball + Some HSPU, Pullups and Squats

WOD: "Modified Mary"
As many Rounds , in 20 Minutes
5 HandStandPushups
20 Squats
15 Pullups
Total : 7 Rounds

WOD: "Modified Karen"
100 Wall Ball Shots for Time
- 15 lb Ball - 10 ft High Throw
Time: 6:58

P-WOD: Core - 3 Rounds
10 Swiss Ball Roll Outs
50 Sit Ups

P-WOD: 5 Min of Foot Work
Ladder drills - Using 5lb Plates
Speed Work

Notes: Pullups slowed me down on Mary BAD! Back still very sore and taxed from Deadlifts other day, not sure how much that affected this.
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