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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?"

Thursday, August 13, 2009

WU: 5 Min Bike + Good Mornings

WOD: SUPERSET > Deadlift / Pullups (Max Reps)
deadlift weight: 135 x 10 155 x 10 165 x 8 175 x 8 185 x 8
***Not Max Reps on Deadlifts...Just Higher reps. First 3 sets were continuous movements, last 2 were resetting quick for grip before the pull.

4 Rounds:
Seated Calf Raises
MR Pullups

Core:
Machine Abs
Leg Raises

Finisher: 10 Min Bike

Notes: Unbelievably sore...Shoulder is killing me from Jiu Jitsu last night...Very sore, very weak today at gym. Took everything just to get through workout. Looking forward to next two days off, and heading to Jersey for Abu Dhabi Northeast Qualifiers.
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