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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 25, 2009

WU: WOD light weight...Bent Over Rows, Barbell Inc Bench 135lbx 5 Reps WU

WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:

3 Rounds for Time:
10 Dips
5 Pullups
Time:

Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)

Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.

PM WORKOUT:
TENNIS
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