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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, September 15, 2010

CFFB 9 -14 TUESDAY

WU: Traditional Warm up , with some handstands, pushups etc


WOD: Strength - 15 minutes of Bench Press, 2 Reps on every minute mark.
225 lb for first 7 minutes - 185lb x 3 reps for additional 8 minutes


WOD: Metcon
5 Rounds:
Walking Barbell Lunges - 12 Reps - 90lbs (6 each side)
15 Dips
Sprint 100 yards

COMPLETED


NIGHT TIME WORKOUT:
2 Hours at GymKen - Playing on rings and parallel bars...along with tons of tucks etc.
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