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World-Class Fitness in 100 Words




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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, November 13, 2012

Tuesday, 11132012

MAP DAY - SUSTAINABLE

AMRAP 10
5 Burpees
10 Box Jumps (30)
15 AbMat Sit-ups
Score = 8 + 6

Rest 5 Min

AMRAP 10
200m Row
5 Strict Pull-ups
10 T2B
Score = 6 + 200m + 10
Rest 5 Min

AMRAP 5
35 Double Unders
1 Rope Climb
Score = 4 + 35

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