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 WORKOUT
SUNDAY
Buy In:
5 min treadmill jog
WU exercises that WOD asks for
WOD 1:
"Weighted Tabata"8 Rounds of :20 seconds of work, :10 rest
1. Weighted Pull ups (30, 20)
2. Plate Squats (45, 35)
3. Dips (30, 20)
4. Body Weight Squats
***8 rounds of each exercise "tabata" style, then proceed to next exercise etc.
Pull ups and Dips are done with a dumbbell between the legs.
Plate Squats, the weight is held across your chest.
Score = Lowest reps for each of the 4 movements.
WOD2:
Bench Press
135 x 10R x 4 sets
Roxanne
Assisted PU Machine
Plate Squats (25lb)
Assisted Dips + Dip Holds
Body Weight Squats
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