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, 121613
A. @80%
20 Cal AD
10 Back Squats @225
15 bar lateral burpees
10 C2B
15 Cal Row
rest 4 min x 5 rds
Times:
1. 4:20
2. 4:50
3. 4:48
4. 4:51
5. 5:01
Holy legs. Was all leges. Burpees were probably the worst. Legs VERY heavy come this point.
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