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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, April 20, 2013

Sat, 04202013

A. Team WOD - 9a

75 BS 135
50 Pull-ups
25 S to O

75 FS 85
50 Pull-ups
25 S to Oh

75 OHS 65
50 Pull-ups
25 S to OH

Rest


B. 2nd session - 1p

A. GHD - Ball Throws
B. 100' Sprint Races
C. Standing Long Jump 108-114"
D. Triple Jump (from two foot still start) furthest was 28'
E. Run 5k
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