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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?"

Sunday, December 6, 2009

Buy-In:
5 Min Jump Rope
HSPU - 5 Sets of 3-5 Reps

WOD1: Weighted Dips
45lb x 8 45lb x 8 70lb x 5 70lb x 5 70lb x 5

WOD2: 5 Rounds
DB Inc Press (Alternating) 45lb DB's
Walking Lunges (With Bar on Back) 50lb Bar
Reps: 16/24 16/24 12/24 14/24 14/20

Cash-Out:
(1) 3 Rounds - High Reps
Tricep Press Downs - (Straight Bar)
Superset w/
Pushups - Shoulder Width

(2) 4 Rounds
DB Hammer Curls
Superset w/
Reverse Curls

(3) Core
Ab Machine
Leg Raises
Planks
Plate Side Raise
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