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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?"

Wednesday, November 17, 2010

Buy In: 
Hand Stand Warm Ups
Jump Rope

WOD: AMRAP 20
Pullups x 7
Jump Rope x 50
HandStands - 30 second Hold (accumulate 30 seconds if not constant hold) "NO WALL"
Hang Leg Raises (knees Tucked) x 20

Total Rounds = 6 Rounds

Cash Out:  
OverHead Squat with stick (few lbs)    5 Sets of 5-10 Reps
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