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?"
"Colin"6 Rounds for time of:
400 meter Sandbag Run (50) *Sub'd with 250-300 meter treadmill , with 45lb plate
12 Push Press (115)
12 Box Jumps, 24" *Sub'd with bench height. So approx 20" or so
12 Sumo Deadlift High Pulls (95)
Time: 40:03
***45lb plate on treadmill was horendous, very difficult to carry this, wasnt able to run per say, more a fast walk. Was at 4-4.5 speed on treadmill for .15.
Cash Out:
Double-Unders (5-10 min of practice)
Roxanne:
"Colin"
Used 25lb plate on treadmill
60 lbs for Push Pres
50 lbs for SDHP
Time: Just under 40 Minutes
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