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?"
“A Long Slow Screw”
21-18-15-12-9 rep rounds of:
Power snatch (115, 80)
Wallball shots (20, 14)
Knees to elbows
DIDNT DO THE ABOVE WOD
my WOD:
Wall Ball w/ 15lb ball 21-18-15-12-9
Power Snatch #115 x 3 Reps for each set of Wall Balls
Time: 8:22
WOD 2: 5 Rounds
Hang Power Clean 135lb x 5 Reps
5 Pullups
5 toes to bar
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