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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?"

Tuesday, September 27, 2011

Warmup:
Who knows =)

WOD1: Ring Dip / Max Ring Hold Workout
RD             60#x7 / #60 x 6 / #40 x 5 / #20 x 7 / BW x 12
Ring Hold    30sec /   22      /     20     /     12     /    20  , after this, drop to max ring dips with band
***after last rep of Ring Dip, drop weight, jump straight to Max Ring Hold

Teach Class. . .
Then . . .

WOD2: AMRAP 15
10 Hand Clap Pushups
20 T2B
30 Jump Rope (singles, using just left leg)
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