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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, December 15, 2009

Buy-In:
3 Rounds of Slow Cindy
10 Minutes on Treadmill - Walk/Run

WOD1: Bench Press (w/Pullups in between sets)
135lb - WarmUp x 10 Reps
185 x 5 205 x 5 215 x 4 225 x 3

WOD2: 3 Rounds
Dips - MR
50 Sit ups

Cash-Out:
Pushups - Xplode up onto Dumbells
Superset with Hanging Knees to elbows

Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
(1st Round= Shots, 2nd and 3rd Round = Sprints)
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