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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?"

Tuesday, May 31, 2011


Buy In:   
Swings on pbars at Duncans, flow dip position. Gymnasticswod.com
Warmup bar pulls, play around, stretch etc 


1.  Power Clean x 3Rep
135x5   155x5   175x3  
195 x 3(PR) x 5  (Missed a few reps throughout the way. Finished strong, hitting all 3 in a row)
2.  “Dusty Buffalo”
In 5 minutes, complete:
30 Power Cleans (135, 95)
toes to bars


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