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?"
12 Days of Christmas
My Xmas wod. Warmup = 2k Row. Wod: 12 Days of Xmas. 1. Back Squat. 2. TGU. 3. wall Walks. 4. HSPU. 5. muscle Ups (unbroken) 6. Pbar Pushups. 7. BUrpees. 8.OH Walking Lunge (45#). 9. KB swing. 10. Toes2Bar 11. double Unders. 12. Star Jumps. ***Goodbye Shoulders
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