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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?"

Saturday, August 8, 2009

Fridays - WOD

WU: 3 Rounds of "Cindy"
Good Mornings

Light STRICT Day

WOD:
Back Squats 3 S x 8 R
135lb - - Very Deep squats, working on Form

Snatch Grip Deadlifts
135lb x 3 Sets x 5-7 Reps

Bar Walking Lunges (Bar on Shoulder)
3 Rounds -
1 Round equals back and forth across basketball court at Golds
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