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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?"

Wednesday, January 12, 2011

Tuesday, January 11th

Buy In:
Treadmill Jog
Warmup Squats

WOD1: Squats
135 x 10 WU
185 x 5   205 x 5   225 x 3   235 x 1   135 x 10

WOD2: OHP
WU
95 x 8 reps x 3-4 Sets

WOD3:
Pushups x 10-15
Leg Raises 8-12

WOD4: 10 Min Treadmill, Sprint Stride
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Monday, January 10, 2011

Friday, January 7th

WU: 
Treadmill 10 minutes
Light movements

WOD1: 5 Rounds
Deadlift  225lb x 6 Reps
Pullups  x 7 reps

WOD2: 
Pushups
Hand Stand Holds
- 3 Rounds

WOD3:  Bungees
2 Rounds - 2 Minute Rounds
Shots
Sprints

Cashout:
Go home
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Monday, January 3, 2011

PHEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEWWW

Last few weeks i have taken off. Did Bikram Yoga for a week or so . . . been hitting GymKen.
Back at a WOD today

Buy In: 
5 Min on Treadmill
Back Extension , few sets
Some Pullups

WOD1:  Pullups w/ 30lb DB
3 Sets x 5 Reps

WOD2: 4 Rounds
Power Clean 95lb x 10 Reps
5 Pullups (semi sup grip)

Cash Out: Deadlift
135lb x 10 reps x 3 Sets
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