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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, August 22, 2011

AM Workout
Buy In:
General Warmup
Mobility

WOD1: Bench Press
4x4
205 x 4   215 x 4   220 x 4   225 x 4
Rest 10 Minutes
WOD2: "Itch"
3 Rounds For Time
10 Deadlifts #275
50 Double Unders
Time: 5:58



PM Workout
Split Jerk Work
Worked way up to 225# x 1
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