*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 19, 2011
THURSDAY
Buy In:
General Warmup
WOD1: Deadlift
5x3
315x3 315x3 335x3 355x3 315x5 225x10
Rest 5-10 Minutes
WOD2:
400m Run
12 K2E
Complete Each Round every 3 Minutes
Rest 1.5-2 hrs
Then GymKen
Played on PBars and Flips
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