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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 24, 2011

Buy In:
Warmup
Box Jumps
Stretches

Skill:
Power Clean
Work on pull
-technique
Up to 185# x 3

WOD: 3 Rounds for Time
3 Power Clean (135#)
6 K2E
9 Box JumpFs (30')
200m Run
Time: 4:52

Cash Out:
Toes2Bar
3 sets off 10
1 set ocf max hold L sit

Rest 2 hrs
Basketball for hr and half.

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