*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, March 30, 2011
“American Flag”
For time:
100 Squats
80 Sit ups
60 Box Jumps (24, 20)
40 KB Swings (53, 35)
20 Thrusters (95, 65)
Time : 16:35
*** Thrusters killed me. Sets of 5 only.
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