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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?"

Monday, September 13, 2010

CFFB 9-13 "off season"

WU: Leg movement + Handstands

WOD Strength - 20 RM Squats x 2 Sets...1st set light, 2nd set hit 20.
95lb x 20 135 x 20 PR - - - finished off with 185lb x 10R


WOD Metcon: AMRAP in 12 Minutes:
5 Reps - 135lb - get weight locked out overhead - anyway (i did split jerks)
7 Cable machine, mimic Med ball wood chops
9 Pushups
Rounds 5 Complete

www.Crossfitfootball.com - New Programming
Off Season
Both Strength and Metcon WOD
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