Pages

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?"

Friday, December 18, 2009

Thursday, December 17th

Buy-In:
3 Rounds of Cindy
Knees to Elbows - 2 Sets
15 Min of Basketball

WOD: Back Squat
135 x 8 155 x 8 - Warmups
185 x 5 185 x 5 205 x 5 225 x 3

WOD2: Overhead Press
45lb x 8-10R x 2 Sets - Warmups
95 x 5 95 x 5 105 x 5 115 x 5 45lb x 10 Reps - Finisher

WOD3: 3 Rounds - Supersets
DB Curls - Twist
Pullups - 5 reps
Upright Rows

WOD4: Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
1st Round= Shots 2nd / 3rd Round = Sprints

Cash-Out: NOTHING, I was DEAD
Posted by at
Labels: ,

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)