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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?"

Friday, August 5, 2011

Friday / Thursday

FRIDAY

Buy In:
General warmup
Burgener Warmup

WOD: SKILL
Snatch Balance
Worked up to 115#

WOD: 21-15-9 + 200 DU's
Wall Balls (20#)
Pullups
200m Run
End with 200 DU's
Time: 12:59

Cash Out:
100 more DU's


Invictus WOD
THURSDAY

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility

WOD1: Back Squat
4 x 2-4 Reps @30X1 (Tempo)
185x4   195x3   205x2   205x2   215x2

WOD2: For Time
1000m Row
100 DU's
Time: 7:19
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