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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?"

Thursday, July 7, 2011

2:30p Workout
Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Jog

WOD: 6 Rounds
Rest 1 Minute between Rounds
3 Thrusters (95#)
6 Box Jumps (24')
9 KB Swings (53#)


PM WORKOUT
Training @ The Barn
1 Hr of Rolling
then off to GymKen for few hours.
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