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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?"

Friday, September 19, 2014

Wed 091714

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders
score 5+11
rest 4 min 
amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)
Score 3+200 + 10
rest 4 min 
10 min on bike :30 on hard :30 on easy  
Didn't do

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