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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?"

Saturday, May 14, 2011

This was THURSDAY WOD


Buy In:
Treadmill
Bar Warmup


WOD1:   Power Snatch
Up to Reps of 3
wu  , 95#
Sets 115# x 3 x 3 Sets
WOD2: “Filthy 50″
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25) (used 35# DB)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14) (Used 15# - all they had)
50 Burpees
50 Double unders
Time: 30:05  *PR
***DU's killed me!
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