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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, November 21, 2010

Buy In:   
5-10 Treadmill

WOD: Squats
(Light because of lower Back from yesterdays WOD)
135 x 10   185 x 7   205 x 5   215 x 3

WOD2:  Bungees
3 Rounds
2 Minute Rounds w/ 30 second between Rounds
Sprint / Bear Crawls / Sprint

Cash Out:  
DB Bicep Curls Pyramid up to 50lb DB
Core Twists
Side Raises
Sit Ups
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