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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?"

Monday, December 13, 2010

AM WORKOUT


Buy In:  
5-7 Min Jog 

“Whitten”5 Rounds for time of:
22 KB Swings (40lb db)
22 Box Jumps, 20″
400 meter Run
22 Burpees
22  Wall Balls (12lb)
3 Rounds: 22:59

Cash Out: 
Treadmill walk, 12% Incline - 5 minutes

PM WORKOUT
Buy In: Warmup movements


“Sizzurp”3 Rounds for time of:
15 Deadlifts (225, 155)
50 Abmat Sit ups
Time: 12:36


WOD2: Bent Over Rows
Pyramid
135 x 10   135 x 10   155 x 7   165 x 5   165 x 5   165x5

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