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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 26, 2011

Warmup - General

WOD1: Strength
DB Rows (seated on bench, bent over)
5 Sets of 8-10 Reps, worked up to 70# DB's

Ran class. . .
Following Class

WOD2:  5 Rounds
15 C2B Pullups
Max Handstand Holds
* Rest 30 seconds between rounds
Total Time: 1:40 / 1:40 / 2:10 / 2:02 / 1:32
HS Hold :   1:11 / :35  /  :40  /  :24   /  :24

Cash Out:
3 Sets of T2B
10 Reps, strict
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