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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?"

Tuesday, September 1, 2009

WU: 1/2 Mile Jog
3 Sets of 5R Pullups

WOD 1: Pullups 1-1-1-1-1-1-1 (DB between feet)
wu: 35lbx1 40x1 50x1
60x1 60x1 70x1 70xF 65x1 65x1 65x1

WOD 2: Sept 1st - Mainsite WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
TIME: 25:19

Notes: Thrusters were my obstacle on the metcon. 21 in a row was tough. A lot of times on this, I stopped, and racked, then few more etc...Shoulders were dying, legs were perfectly fine. Did last 9 all in a row, so thinking i just didnt push myself on the other sets.
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