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?"
1p:
Main Site WOD
10 Muscle Ups
100 Push Press 75#
1000m Row
Time: 9:49
5p:
4 Rds
12 Chins ups
15 KB Swing 53#
20 Air Squats
Time: 6:10
645p:
Weighted Pullups
sets of 2
got 70# for 3 sets of 2.
Then 88# for set of 1
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