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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, December 17, 2010

Buy In: 
Few Rounds of "Cindy"
Warm-up movements 


WOD1: “Shipyard”
3 Rounds for time of:
10 Weighted Pull ups – no kipping, you choose the weight.30 Good Mornings, 45#


WOD2: Back Squats 
185 x 3   205 x 3   215 x 3   225 x 3   230 x 3

Cash Out:  Abmat
3 sets of 25 Reps
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