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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?"

Monday, December 10, 2012

Monday, 12102012

3:30p
EMOM x 22min - Power Snatch
First 7 min
135x3 touch n go
Next 5 min
145x3 touch n go
Next 5
155x2 touch n go
Next 3
165x1
Last 2
175x1

Rest 10 min

4x5 HSPU
11# vest
1 (45) to AbMat x 5
2 (45) to AbMat x 5
2 (45) to AbMat x 5


Rest til 6:30p class

EMOM x 10.
5 Power Cleans (155) - touch n go ALL
5 Ring Dips

Rest 5

AMRAP 10
350m Row
10 Wall Balls (30)
20 AbMat.
Score : 3 rds + row & 4 Wall Ball

Rest 10-15 min

800m Run
:45 sec Wall sit rest 2-3 min
800m Run
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