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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?"

Sunday, July 31, 2011

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Movement Warmups

WOD1 : "Fran"
21-15-9
Thrusters (95#)
Pull ups
Time: 5:20

Rest 15 Minutes

WOD2: for time
Prowler push 75-100m (4 x 45#'s added)
5 Deadlifts (275#)
10 HSPU
15 OHS (95#)
150 DU's
200m Sandbag carry (80#)
Time: 22:39
*** DU's took me forever
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