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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, June 14, 2011

Buy In:
Warmup
500m Row, slow pace

WOD1:  Back Squats 5-3-2-1-1
WU
205 x 5   225 x 3  245 x 2  255 x 1   265 x 1

WOD2: 50m Bungee Sprint  x 6
Partnered with Troy
Sprint 50 meters, switch, Sprint again. and so on
6 total sprints per person

EVENING:
Gym Ken
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