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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, May 2, 2011

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   AMRAP 7
"Open" Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)
Rounds: 5 Rounds , 3 Reps
(4+3)
***was so winded...don't feel it was strength issue, as endurance issue. Complete Round fast than previous

Cash Out:
Abs
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