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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?"

Thursday, November 19, 2009

OVER PAST WEEK OR SO

Clean & Jerk
135x3 145x1 155x1 155x1 155x1 155x1

DB Snatch
55x 3ES
70x3 ES
70x3 ES

5 Rounds:
Pullups x 10
45lb BAR, OVERHEAD PRESS x 10 R

Deadlift
135x10 155x10 165x8 175x8 185x8
Supersetted with Max Reps Pullups

"Cindy"
16 Rounds
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