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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?"

Thursday, June 5, 2014

Thursday, 060514

A. 250m Power Rows 
Rest 3 min between x 10
B. Fwd Bounding 
Worked up to 43.5-44".  Tried 45", kept missing second, few times third.  
C. Single Leg Squats 5-6 reps x 6 sets each leg.  Using 35 kb's each hand for 3 sets. Then using 53's for 3 sets 
D. 30 rebound box jumps - games standards  
:58 seconds 

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