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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?"

Wednesday, February 3, 2010

Buy In: Walk on Treadmill + Jog
Warm up with exercises for WOD

WOD: "Kelly"
Five rounds for time of: (Modified to 3 Rounds)
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball (I used 15 lb ball)
Time: 20:46

Cash-Out:
1. Core - Leg Raises + Machine Abs + Swiss Ball Roll Unders + Plate Twists
2. Incline Sprint Strides
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Tuesday, Feb 2nd

WOD:

Some Bench 3-4 Sets, heavy , low Reps
Thursters, sets of 5-7 Reps, 3-4 Sets

Sprints - Incline Treadmill, Sprint/Walk
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Monday, February 1, 2010

Sunday, Jan 31st

WOD: Off Main Site - but not as workout due to exercises

Power Snatch Work - 65b & 95 lb
Snatch Balance Work - 65lb
DB Overhead Press (SS) w/ DB front raise

Pullups + Leg Raises
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Friday, Jan29th

10 minutes of DB overhead press - 15 lb, While walking
5 minutes of squats
2 min of pullups
1 min of pushups

Total Reps - no rest
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