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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?"

Wednesday, August 26, 2009

WU: 10 Min Bike
Some OverHead Squat work, and Snatch catches with Bar + Clean work with Bar

WOD:
All Of The Above
Abs - 1oolb Rope Pull Down x 5 Reps x 3 Sets
Superset - Med Ball Twists / Pushups
400M Sprints x 2 @ 10mph on Treadmill
3 Sets of Ab Wheel
5 Minutes Stretch in Sauna

Notes: $hitty day, did not want to be at the gym...

PM WORKOUT:
7:30p-9p - MMA
9p-10p - JIU JITSU
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