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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, April 18, 2011

6AM:
Buy In: 
5 Min Tread mill, incline also
Warmup for C&J

WOD1: Clean and Jerk
(work to 1RM)
95 x 5   135 x 3
155 x 1   165 x 1   175 x 1  185 x F   185 x F
*Failed twice at 185, failed on the hang Pull

WOD2: AMRAP 20
400 M Sprint (Treadmill 7-8mph)
Max Pullups (shoot for 15, strict, then kep, then butterfly)
Total Rounds: 5

PM:
MMA & Jiu Jitsu
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