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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

Buy In:  Basketball

WOD1: Deadlifts
2 Reps - On the minute, every Minute.
10 Rounds
Used #315lb
Completed

WOD2: AMRAP 7
5 Pullups w/ 30lb DB
20 Sit Ups (abmat)
Rounds:  5 Completed

WOD3: 5 Rounds for Time: 
10 Burpee Pullups
50 Jump Ropes
Time: 9:42

Cash Out: 
Nothing, go the f home
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