*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?"
Friday, December 4, 2009
Buy-In: Quarter Mile Jog Pull ups- 3 Sets x 5 Reps
WOD1:2 Rounds 800m Run 135lb Power Clean x 10 R
WOD2:1000M Row
Cashout: Back Extensions - 3 Sets x 15 Reps Core
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