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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?"

Sunday, November 7, 2010

Buy In:  
5 Min Jog
 Warm up for "DT". Do these Movements with lighter weight. 

WOD1:  "DT"  AMRAP -12 Min
12-9-6
155lb
Deadlifts - Hang Power Clean - Push Jerk
Total Rounds: 2 Rounds + 21 Reps
(this was CFNE's 1st WOD in Beast of the East. I had no chalk, this killed me, cause couldnt grip the bar. Will re-do this with chalk, should get 3.5-4 Rounds as I stand. Need to increase strength for the OHP portion)

WOD2:   Overhead Press
45 x 10   95 x 8   115 x 5   125 x 3
(Strict. Just to exhaust shoulders after "DT")

Cashout: 
Leg Raises with 15lb DB x 5 Sets of 10


ROXANNE:
"DT" with 65lbs
Total Rounds =  3 Rounds + 12 Reps
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