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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, November 11, 2009

Buy In: 3 Rounds of Cindy

WOD: 5 Rounds - 1 min Rest between Rounds
DB Bench Press (Semi Sup Grip) - 65lb x 7-8 Reps
Bent Over Barbell Rows - 135lb x 7-8 Reps
Walk Lunges, Bar on Shoulders - 50lb Bar x 24 Steps

WOD2: 5 Rounds
5-7 Dips
10 Roll Out - (Abs - using swiss ball, rolling arms out)

CashOut: 15 Minutes Stair Climber


NIGHT WORKOUT: Jiu Jitsu 7:30-10p
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