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?"
Wed, 121014
Am:
amrap 8@80%
5 Power Snatch (115/83)
6 bar facing burpees
7 Front SqTs
Score: 5+13
rest 4 min
amrap 6@90%
4 Thrusters (135)
6 C2B pullups
8 box jumps (24/20)
Score 5+2
rest 3 min
amrap 4 @100%
6 kb SqT cleans (53/35)
20 double Unders
Score 5+1
Pm:
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