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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 12, 2009

WU: 5 Min Bike
Shoulder Stretch/Workout - Rotator Cuff - Using 5lb on Pullies

WOD: Squats / Weight Dips - Super Sets
wu: for both...lighter weights, higher Reps

135 x 10 145 x 10 155 x 10 165 x 10 185 x 5 (Not Max, just one heavier, lower Reps)

25lb x 10 45 x 8 55 x 8 70 x 5 (PR)

Note: Rest was fairly short between each exercise. Enough to catch breath...I would say 1 Minute max between Squats, Dips etc...
Link that was sent to me today... ICECREAM - Looks Paleo Safe, YUMMY!

PM WORKOUT:
7:45-9p - MMA
9p-10p- Jiu Jitsu

***Super Sore from this day...All over. Def looking forward to a few days off (Friday, Saturday), while heading to NJ for AbuDhabi.
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