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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?"

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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