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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 27, 2011

Buy In:
Ass kicks
Shuffles
High Knees
Hip Swings
Front kicks
Side Kicks
Back Kicks
Good mornings

WOD1:  Deadlifts (Wendler week 2)
Using 410# as PR.   90% of that for the lifts Wendler week 2
Warmup
265 x 3   305 x 3   335 x 5*


WOD2:  8 Min AMRAP
100m Run
15 KB Swings 50#
20 K2E
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