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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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