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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?"

Saturday, August 1, 2009

Satuday Hell....Before Sunday Funday @ The Beach

WU: 10 Minutes of Basketball

WOD: Squats 5x5
WU: Bar, 135x10 155x5
185 x 5 R x 5 S
***Focused on Form. Didn't up the weight...Took it easy on my knee, while focusing on form, and keeping weight consistent, while maintaining the 5 Reps through the workout. Going to up this next week, and just keep upping it. Not going for PR for a while etc.

Post WOD - WOD (hahahaha)
(2) 3 Rounds
Hand stand Push Ups - x 5 Reps
Abs (machine with legs straight out) x 10 Reps, while up'n the Weight

(3) 4 Rounds
Barbell Shrugs - 135lb x 2S 185 x 2S
Plate Front Raise - 25lb x 2S x 10R 45lb x 2S x 7R

(4) 5 Rounds
Low Rope Pull Rows
Press Down - Tri's

(5) 3 Rounds - 1 Minute Rest in between
50 Sit Ups
Leg Raises - 15lb x 10 Reps

Notes: Squats - Focused on Form. Going to up the lb per week. Keep strict form. Kept it easy on the knees also.
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