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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?"

Sunday, October 14, 2012

Wed, 10102012

We hit a workout at CFN this afternoon.

Behind Neck Snatch Grip Push Press:
5x3
* stayed light with these as was an off day and workout was all shoulders

135x3 155x3. 175x3 185x3. 205x3

WOD : 50-40-30-20-10
Push-ups
Double Unders
Time: 8:36

Going to feel this one over next few days.

Cash Out: Band Rear Squeezes - 4x10-15 reps
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