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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?"

Tuesday, December 9, 2014

Monday, 120814



1pm
A. 1 barbell; athlete loads his/hers own weights 
20 OHS 135
10 burpee Muscle Ups
20 Hang Power Cleans (185)
10 Burpee Muscle Ups 
20 Clean & Jerks (225)
Time : 19:30

Evening: 
A. Back squat EMOM x 8
1 @335
1 @345
6 @365
^ bumpers - did with class 
B. 5k row - 2:15-2:20 pace 
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