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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?"

Monday, July 25, 2011

1st Workout
Buy In:
Row 500m -light
Burgener Warmup
+ w/ bar

WOD: 3 Rounds for Time
350m Row
10 Thrusters (115#)
Time: 14:26

Run class, son rest an hour

WOD2: 3 Rounds for Time
10 Burpees
8 Power Snatches (95#)
6 Rolling Pistols (3 each side)
Time: 7:10

Cash Out:
Some stretching, call it a night
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