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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?"

Friday, September 23, 2011

Warmup:
Just Warmup =)

1.  DB Press (semi-sup)
40# x 8 x 4 Sets
40# x 6 x 1 Sets

2. Muscle Ups + Weighted
Accumulate 30 Total Reps
Worked up to 30# x 1 (sets). Missed on a 40# DB.
Finished the 30, with a final set of 8

3. Deficit Handstand Pushups, w/ 16# Weighted Vest
7 Sets of 3 Reps
2 sets of X with no vest
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