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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?"

Saturday, November 3, 2012

Friday, Nov 2nd

Warmup for tomorrow, plus Team WOD for our Halloween Party

Low Bar Back Squat:
Knee killing me and wanted to be able to participate tomorrow. SO, playing with the silly low bar bs.
Climbed with Lynn from 95#, up to 315. 315, no belt and Nanos felt very easy. Bar position is so awkward though. But will play with it tomorrow.

PM :Strict Press 165x1 - cold. Cause, why not lol.

Team WOD
2k Row
DU's
+ 200 AbMat Sit-ups
Score = time it takes - the DU's. = time. Each DU = a second
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