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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?"

Tuesday, August 4, 2009

WU: 5 Min Jog on Treadmill
Good Mornings - 45lb 65lb 8-10 Reps

WOD: Deadlift 4x3
Warmup...135x8Rx2S 155x5 185x5
225x3 245x3 255x3 265x3

DB Shoulder Press (Standing Up)
Just to get some blood going, and loosen up shoulders.
30 lb DB's x 5-10 Reps x 4-5 Sets

Ab Wheel
5 Sets - 8-10 Reps

Bungees
Bear Crawl - 3 Minutes
1 Min Rest
Sprints - 3 Minutes

Notes: Deadlifts felt GREAT! Recorded these...sending to Byers for review. Going to hit the Snatch Grip DL's later in the week also. Eating was good today, ratio's seemed good. Little light on the calories. 3 Min Rounds on Bungee fn killed me!
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