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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 30, 2009

Saturday, August 29th

WU: 10 Min Basketball
Shoulder-Rotator Exercises..w/ Red Band

WOD 1: 4 Rounds - Reps listed Below - For Time
Med Ball Pushups w/ feet up on Box (each hand one a med ball, wide)
Pullups -Wide Grip, Semi Sup Grip
12-10-8-6
7-5-3-1
Time = 3:13

WOD 2: 5 Rounds
Pushups - X-plode off floor, up onto DB's, then back down x 5 Reps
Pullups - Legs Tucker, Semi L
Time = 5:27

Post WOD:
1.BW Rows off Smith Machine Bar
a. Play around with some one arm stuff...
b. 3 Sets of 10 Reps - 45 Second Rest between Sets
2. Dips - 3 Sets of 10 - 30 Sec Rest in Between
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