*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?"
Saturday, July 30, 2011
Buy In:
400m Jog
General Warmup
WOD: 5 Rounds for Time
7 Power Cleans (135#)
5 Pushups 45# plate on back
200m Run
Time: 10:00
Cash Out:
Overhead Squat Practice (using hanging KB's)
Abmat sit-ups with Medball
Leg Raises
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