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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 12, 2011

Buy In:
Shoulder Mobility
Hip Mobility
Burgener Warmup
Burgener Warmup with 45# x 2
Hip Mobility
Warm up Exercises

WOD: AMPRAP 20 (from Sealfit.com)
135#
9 DL
6 Hang Power Clean
3 PP
Total Rounds : 10 + 9 DL + 6 HPC

Cash Out:
Shoulder Mobility - Lacrosse Ball

PM WORKOUT AT GYMKEN
30 MuscleUps for Time:  7:35
*Ripped terribly at about Rep 20  =(

Handstand Pushups (on PVC bars)
all the way down, 5 sets of 3 *last set of 4
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