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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?"

Wednesday, April 30, 2014

Wed , 043014


AM
40 sec. AD sprint @ max effort
rest 2:30 x 4
rest 7 minutes x 2

PM
16 minute EmOM
odd = 5 TnG DL 
even =  strict HSPU
*completed DL @275
Hspu - 10/8/6/7/8/7/6/6
+
16 minute EmOM
odd = 12 calories on rower
even = 15 wall balls, 20#
Completed 
+
16 minute EmOM
odd = 4 cal on Assault Bike
even = 6 no push up burpee box jump, 30
Completed 

Rest 

Later that night:
finisher:
1 —>6
PC @ 225
Muscle ups 
Time : 5:30
All mu UB.  Cleans. 1-4 UB.  5&6 were singles. 

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