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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?"

Monday, August 17, 2009

WU: 3 Rounds of Cindy

WOD: DB Flat Bench (Semi Sup)
Pullups x 10 Reps
***Super Sets. Approx 1:30 rest after Pullups, before start of next SuperSet.
60 x 10 70 x 8 80 x 7 90 x 5
***lb per each DB

Some Isolated Shoulder Holds
5-10lb DB's - Bent over, rear flys, while holding and bringing arms forward, aligned with ears, HOLD etc

Cable Single Low Fly's , with Hip Twist
1 x 10R 1 x 5R

() Superset - 3 Rounds
Swiss Ball Situps
Pushups

45lb Plate Side Raise
1 x 20 (each side)

Notes: As you can see below, this weekend diet wasn't to Paleo safe =).

PM WORKOUT:
7:30 - 9 = MMA
9 - 10p = Jiu Jitsu
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