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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, January 26, 2010

Buy In: Just warm up of exercises

WOD: (off main site, just skipped Cleans for 1 Rep)
Bench Press - 1 Rep
Overhead Press - 1 Rep

Bench - 135x10 135x5 185x5 225x3 245x1 265x1 275xF

Overhead Press - 45x10 65x8 95x5 135x1 145x1 155x1


Cash Out:
1. Barbell Curls - SUPERSET - w/ DB overhead Extensions
2. Dips ss w/ Leg Raises



PM WORKOUT
Jiu Jitsu
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