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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, January 28, 2010

Buy In: Pullups, Pushups, Back Extensions

WOD: Back Squat 1-1-1-1-1-1-1

45x10 95x10 135x8 185x3 225x1
245x1 (5 Sets) 255x1 (2 sets)

Cash Out:
Core
+ Incline Treadmill Walk
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Tuesday, January 26, 2010

Buy In: Just warm up of exercises

WOD: (off main site, just skipped Cleans for 1 Rep)
Bench Press - 1 Rep
Overhead Press - 1 Rep

Bench - 135x10 135x5 185x5 225x3 245x1 265x1 275xF

Overhead Press - 45x10 65x8 95x5 135x1 145x1 155x1


Cash Out:
1. Barbell Curls - SUPERSET - w/ DB overhead Extensions
2. Dips ss w/ Leg Raises



PM WORKOUT
Jiu Jitsu
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Monday, January 25, 2010

Buy In: 10 Min Walk / Jog

WOD: 5 Rounds (Main Page - modified)
Thruster - 115lb x 5 Reps
500 Meter Run - (ran .3 miles each on treadmill)
Time: 19:53

Cash Out: Stretch

PM Workout: Jiu Jitsu
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Sunday, Jan 24th

Buy In: Basketball + Jogging + Good Mornings

WOD: 5 Rounds for Time (Main Page - Modified)
Deadlifts - 155lb - Reps= 15-12-9-6-3
Pullups - Reps= 10-10-10-5-5
Time: 9:30

Cash Out: 10 Min Bike / Stretch / Core
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