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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?"

Wednesday, December 1, 2010


“Thompson”10 rounds for time of:
1 Rope Climb
20 Back squats (95, 65)
10 meter Barbell Farmer’s carry (135, 95)  
Buy In:
5 Min Jog
Warm exercises that will be performed
WOD1:  "Thompson"
*Did 6 towel pullups
20 Squats (95lb(
200lb Farmer Walk  - 20 steps (100lb DB each hand)
Time: (watch got messed up, no clue on time)  :-(
Cash Out: 
Hand Stand practice
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