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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?"

Wednesday, June 22, 2011

Buy In: 
3 Rounds of:
Burpees, Pushups, Squats
Shoulder Mobility, 
Samson Stretch 

WOD: Shoulder Press (strict)
Wendler Week 1
warmup 
90% of 1RM used (170#)
105 x 5   115 x 5   135 x 3   135 x 3***
***I think the 170# as a 1RM was too high

WOD2: Weighted Pullups
5 Sets of 5
25# db for first 4
30# for last set

Cash Out: 
5 Rounds of Toes 2 Bar  8-10 Reps
Front Lever swings, progression practice
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