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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

Wed, Nov 18th

WU - Good Mornings
Pullups
Thrusters - w/ Bar


WOD: "Fran" Modified
95lb Thrusters
Pullups
Reps = 12, 9 , 6 For Time
Time = 5:43

WOD2: 3 Rounds
95lb Power Clean x 8 Reps
Dips x 10
For Time

Cashout: Ring Work
Pushups, w/ feet up on swiss ball
Dips
+ L Sits on
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