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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?"
Showing posts with label "A Long Slow Screw". Show all posts
Showing posts with label "A Long Slow Screw". Show all posts

Monday, December 6, 2010

“A Long Slow Screw”
21-18-15-12-9 rep rounds of:
Power snatch (115, 80)
Wallball shots (20, 14)
Knees to elbows


DIDNT DO THE ABOVE WOD


my WOD: 
Wall Ball w/ 15lb ball 21-18-15-12-9
Power Snatch #115 x 3 Reps for each set of Wall Balls
Time: 8:22


WOD 2: 5 Rounds
Hang Power Clean 135lb x 5 Reps
5 Pullups
5 toes to bar
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