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?"
Monday, December 14th
Buy-In: Some Warm Up Stuff
WOD1: Deadlift135x5-10 Warm Ups
185 x 5 225 x 5 245 x 5
255 x 5 WOD2: Bent Over Rows135lb x 8 Reps x 5 Sets
Cash-Out: 5 Rounds of Cindy
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