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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?"

Sunday, December 23, 2012

Sunday, 12232012

10a:

EMOM x 11 Power Cleans
225-235-240-245-250-255-255-255(f)-260-265(f)-265(f)
^bastard!

Rest 5 min

AMRAP 4
10 Deadlift (225)
10 T2B
Score: 5 rds

Rest 2

AMRAP 4
5 Stone to Shoulder (95)
10 Box Jump (24)
Score: 5 + 4

Rest 2

AMRAP 4
4 DB Snatch (100#)
20 Air Squats
Score : 4 rds

Rest 2.

AMRAP 4
Double Unders
Score: 291

Rest 2

Free Standing HSPU Practice

Rest 45 to an hour.

:30 On : 30 Off x 10 Rower - Maintaining
First 5 at 1:45 Pace. Second 5 all 1:35-1:38



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