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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, November 30, 2011

Tuesday, NOv 29th

Weighted Pullups
3 x 3
Weighted Chinups
2 x 2
Tabata Pullups
4 Rounds

Weighted Dips
5x5
Supersetted with Max L Sit hold on Parallettes

THen....
Tabata Ring Dips - 4 rds

followed by  Tabata Squats - 8 rds

then, 3 sets of 10, strict T2B
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