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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?"

Thursday, October 4, 2012

PM to this Thursday

We visited Colonial CrossFit. Great gym! Real cool set up, good coaching/instruction and a beast of an athlete in Jake. You will see this kid in the Games for sure.

WOD: "Chipper"
60 Box Jumps
50 push-ups
40 OH Walking Lunge (45)
400m Run
30 Squat Jumps
20 t2b
10 HSPU
250m row

Time: 10:36

Cool chipper. Rough on quads but a good WOD. Not as bad as it looked upon entering.

Great gym. Cool athletes and dogs!
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