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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?"

Thursday, July 14, 2011

WOD @CFFP w/ Homsey

Buy In: 
Hollow Rocks
to Superman holds
Clean Progressions

WOD1: Squat Cleans
Warmups
work up to 185# x 4  with few seconds rest between reps. 

WOD2: 6 Rounds for Time
90 Seconds to complete each round, extra time is rest period
3 Thrusters 135#
6 Hand Release Pushups
9 Box Jumps
*Total score is fastest and slowest round time, added together.
My Score was 60 Seconds

Cash Out: 
Hand Stand Pushups
3 Rounds
5 Reps
Then lots of Mobility 
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