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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 7, 2011

Yuk, feeling blah today

BuyIn:
warmup movements

WOD1: Front Squat
135 x 5  155 x 3   155 x 3   135 x 3
went light today , focus on form

Cash Out:
Muscle Ups
Weight Muscle Up Attempts
Weighted pullups on Rings with 30# - 5 sets of 3 reps
Handstand practice
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