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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?"

Friday, August 28, 2009

WU:
(1)5 Min Stair Stepper
(2)3 Rounds -
*45lb Good Mornings
*5 PullUps
(3) Hand Stands- Few minutes of longest holds possible, and playing around.


WOD (1): Back Squat 5x5
wu: 95 x 10 135 x 10 155 x 5 185 x 5 (3 Min Rest)
195 x 5 195 x 5 195 x 5 195 x 5 200 x 5 (5 Min Rest)

WOD(2): Overhead Press 5x5
wu: 45lb x 10R x 2 S 65 x 8
95 x 5 105 x 5 115 x 5 115 x 5 115 x 4***Missed on 5th

Post WOD:
(1) L Pullups - 3 Sets x 5 Reps - Very slow
(2) 5 Minutes of Footwork Drills

Notes: Diet hasn't been on point the last few days...Haven't eating enough calories..energy has been semi low. Going to pick it up this weekend, and hit Metcon style workouts Sat and Sun.
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