Pages

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, July 31, 2009

WU: (1) 10 Min Basketball (2) 10 Min Gymnastics Work - Handstands, Rolls etc

WOD:
Main
5 Rounds: For Time
10 Pull Ups (Used Kipping style)
5 Dips (w/ holding 45lb DB in legs)
25 Box Jumps (was at least 24' High, maybe bit higher. Picture below)













Total Time: 15:06

(2)5 Rounds - No Rest
Close Grip Bench Press (Hands narrower than shoulders)
Reverse Curl (Curved Bar)
CGBP - 95lb x 2 Sets 135lb x 2 Sets - 1st 2, 8-10 Reps. 2nd 2, 5-7 Reps
Reverse Curl - 50lb x X

Notes: Main WOD killed me... Did some close grip Bench Press...Going to start incorporating this exercise. Will help strengthen my ELBOWS IN push for JJ.
Posted by at
Labels:

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)