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?"
CFNE WOD
"Beast of the East WOD #4"1 Round for time of:
700 meter Hill Run (11inc on TM)
30 Pull ups
200 meter Run
60 Box Jumps (24')
200 meter Run
30 Pull ups
700 meter Hill Run (11 inc on TM)
23:04
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