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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?"

Friday, November 9, 2012

Friday, 11092012

2p Session :

Snatch Technique. Still easy on shoulder

Front Squats 5x5 @22X1
135x5. 165x5. 185x5. 205x5
215x5 225x5 230x4 (f- on 5th)

WOD:
AMRAP 4
5 Squat Cleans (165)
10 Burpee Bar Hops (lateral)
Score: 2+5

Rest 3 Min

AMRAP 5
200m Run
3 Bar Muscle Ups
Score = 4 rds

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