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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?"

Tuesday, October 30, 2012

Tuesday, 10302012

F U Shoulder :-(

Blog update

High Bar Back Squat - Singles
*30-45 seconds rest between set. Maybe minute max. Quick volume.
185x5
225x5
255x3
275x2
295x1
305x1
315x1
325x1

AMRAP 8
5 Burpees
7 t2B
9 Pull-ups
Score = 7+5

Rest 4 min

AMRAP 8
7 KB (70)
7 Ring Push-ups
7 Box Jumps (30)
Score = 7 Rds

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