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World-Class Fitness in 100 Words




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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?"



Monday, March 26, 2012

Back Squat
225x5   245 x 5   255x6

Worked Pose Running

15 Min after Back Squat

WOD; 4 Rounds
350m Row
25 Air Squats
15 T2B
Time: 11:03

waited 10 min
then Tabata HS Holds on Parallettes

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