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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, September 21, 2011

Warm Up:
General Warmup for what I can do

Workout: 
Dynamic Bench
SS w/
Ring Pullups (Weighted first 3 rds) - 20#

1. 95# + 2 - 54#KB's (Black Band)
5/9 , 5/6 , 5/6
2. Bar + 2 - 70#KB's (Black Band)
5/8
3. Bar + 2 - 53#KB's (Green Band)
(drop to no weighted Ring Pullups)
12/8
**Bar was crazy! Without the quarters on there, the movement was tremendous. Once balanced out and got the hang of it, was much easier to balance the bar. Great stuff! Great work today!
Cash Out: 
Band Work for Triceps, Hamstrings
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