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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?"

Friday, September 17, 2010

CFFB 9-16

WU: Good Mornings

WOD: Strength (1) Deadlifts 3Rep Sets
225x10 285 x 5 325 x 3 335 x 3 345 x 3 (pr) 365 x 1


I skipped OverheadPress - shoulders still very sore from early in the week. Did handstand work, max holds x 5-10 sets.

Cash Out: Leg Raises 6-8 sets
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