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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?"

Wednesday, October 31, 2012

Wed, 10312012

AM Session:

BS. 185x5 225x5 255x3 275x3
Light. Warming up. Just some light volume.

Team WOD with Lynn @ CFNH
75 cal row (partner holds in Hs hold)
50 Burpee wall balls
50 Slam balls (partner catches)
Flight Simulator (alt partners)
12-9-6 HSPU (before each set, 50m walk with KB oh)
Time 31 min

Rest 10 min

Clean Warmup for tonight.
135x5 x 3.
185 - triples for few sets
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