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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, September 5, 2011

Buy In:
Few HSPU's, Pullups

WOD1: 2 Min Test
MAX Defecit HSPU on Pbars, head to abmat
Total 7

WOD: 7,6,5,4,3,2,1
HSPU (45's to Abmat) Slight deficit
Ring Pushups
Squats
20 Double Unders
Time: 7:56

Cash Out:
Barbell Rows
-Pyramid, work up to 195# x 5
then. . .
GHD Situps, 3 Sets of 20
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