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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, July 10, 2014

Tuesday, 070814

am:
A. Track
100m x 20; walk back as your rest 
B. Suicide Relay; perform as team for those who can. 5-10-15- etc. 1/1 ratio with partner for those who are performing as a team 
C. 20-30 of Static Stretching
Completed 

pm:
A. 3 Positional Clean Pull; build to heavy Double; 2nd time around bar can’t touch the ground; go inch off floor for step 3
Up to 150kg
B. Bounding Work ; vary the heights and lengths in course today
Not done 
C. 5 rds 
15 Wall Balls (30/20 to 10’)
15/12 C2B
12 TnG Box Jumps (24/20)
12 T2B
9 burpee touch’s 
9 Strict Ring Dips
Rest 3 min between rds 
Done. 26 something. Horid come round 4. All UB movements other than strict ring dips come rd 3-5. 
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