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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?"

Wednesday, August 31, 2011

Buy In:
Pretty much nothing

Workout:
1.
2k Row (light) - 9 min
Rest 5 Min

2.
50 Abmat Situps
Max Lever hold
30 Abmat Situps
15 T2B (no kip)
20 Abmat Situps
Max L Sit Hold
50 Abmat Situps
Score = Total time, - max holds time.
Time= 7:08 - 29 seconds of holds. TOTAL. 6:39 (winner)
Rest 5 Minutes

3.
2k Row (light)
Time: 8:48
Rest 3-5 Minutes

4.
3 Rounds
15 GHD Situps
10 Hip 7 Back Extensions

Cash Out:
Some Handstand holds
Mobility
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