*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?"
Tuesday, November 9, 2010
Buy In: Walk around, stretch, some pull ups to warm up
WOD:Weighted Pullups w/ DB
30lb x 5 35 x 5 40 x 4-5Reps x 4-5 Sets
Finish with close grip semi sup pullups, 3 sets of 5-6 Reps
Cash Out:
Super Set
DB Curls with Dips
Core
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