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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, August 2, 2011

AM WOD:

Buy In:  
400m Run
Hip Mobility
Shoulder Mobility
Burgener Warmup

WOD:  Overhead Squat (technique)
Sets of 3-5, working up to 95#'s

Afternoon:  2:45p
CROSSFIT INVICTUS WOD
Buy In:
400m Run
Hip Mobility
Warmup Chest

WOD1: Bench Press
5 Sets of 3-5 Rep Range
205x5   225 x 4   225x4   235x4   245x2  drop set, 155#x7
Rest 2 Minutes then. . .
WOD2: Max Rep C2B Pullups
5 sets
7/6/4/4/4
*Trying to Pause for second at top
Rest 2 Minutes then. . .
WOD3:
3 Rounds for Time
25 Hand Release Pushups
400m Run
Time: UNDER 7:30. I believe it was 7:23

Cash Out:
Some Hip/Shoulder Stretching
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