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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?"

Friday, July 22, 2011

Buy In:
Squat work with medicine ball
Hip stretch

WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min

WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min

WOD3: Row 2k
Time: 7:50

Cash Out:
50 abmat sit-ups
25 v-ups
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