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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, July 19, 2011

Buy In:
Row 250m
Walking Lunges with plate overhead
"Cindy" 3 Rounds

WOD: 3 Rounds
Row - watts, 2x bw, max
2 Rounds
20 ring pushups
20 k2e
80# sand bag run. 100m
Rest between rounds
(2nd round did 15/15, 3rd rd did 10/10 on rpu and k2e)
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