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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 4, 2011

Buy In: 
Treadmill Walk
OHS with light bar (angled one at gym)

WOD: Box Squats
135 - 155# for WU
185 x 5   195 x 5    205 x 3 

WOD2: Split Jerk
135 x 2   155 x 1   175 x 1   185 x 1 

Cash Out:
Bungees - 5-7 Minutes, (high knees, shots, backwards, high knees)
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