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?"
“Aquatini”
4 Rounds for time of:
500 meter Row
7 Thrusters (135, 95)
14 Toes to Bars
21 Barbell Hops (over and back = 1 rep)
WOD:
2 Minute Row
5 Push Press 135lb
20 Bar Hops (over and back = 1)
Roxanne
10 PP w/ 60lb
Time: 13:52
WOD2:
Front Plate Raise
SS w/
25 Bar Hops
NIGHT WOD:
NHAAGS
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