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?"
“Filthy Fifty”For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders
Buy In: Treadmill Jog
WOD: FILTHY FIFTY
-above-
Sub'd Wall Ball with DB bump Press - 10lb DB
Didnt do Burpees or DU's
FAILED -Time: 26:38
WOD2: Bench Press
135lb x 5 Sets x MR
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