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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, June 20, 2011

1st Day of Wendler 5.3.1

 7:30 am - empty stomach, Coffee only
Buy In: 
250m Row
Hip Mobility
2 Rounds:
7 Med Ball Cleans
7 Air Squats
7 V-ups

WOD:  Wendler 5.3.1
Deadlift
Week 1
Using 370# as 90% of 1RM
240 x 5   280 x 5   315 x 7


PM Metcon: 
For Time:
350m Row
25 Wall Balls (20#)
15 Tire Flips
25 Wall Balls
350m Row
Time: 10:04


Cash Out:
Tabata Hand Stand holds , 6 Rounds
Foam Roll
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