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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?"

Tuesday, December 7, 2010


1.  “Deadlift OTM”10 rounds of:
Every Minute on the Minute Complete  2 Deadlifts.
2.  “AMRAP 7 Goat”“Goats” are weaknesses or movements that give you trouble.  Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour.   For the past 4 weeks we have been working AMRAP 15 Goat WODs.  This week we are doing an AMRAP 7, and attempting to beat 1/2 your PR from the “AMRAP 15″
Post Scores to Comments.
Games Competitors:1.  Deads OTM
2.  AMRAP 7  Goat
Rest as needed…
3.  5RFT:  15 Burpees, 50 Double unders
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