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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?"

Thursday, September 1, 2011

4:30p
Buy In:

WOD: Bench Press
1RM
225x1. 245x1. 255x1. 265x1. 275x1. 285xF

Cash Out:
Snatch Work
65#

930-1030
GymKen

WOD1
1 Rope Climb
20 Burpees
2 Rope climb
15 Burpees
3 Rope Climb
10 Burpees
4 Rope climb
5 Burpees
Time: 5:22
***no feet on rope climb
Rest 15 Min

WOD 2: 3 Rounds
10 pbar dips (from biceps)
30 sec HS wall hold
15 Squats
Time: 4:43

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