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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?"

Tuesday, March 29, 2011

Buy In: 
10 Min Incline Walk
Shoulder Dislocates with Bar
Overhead Squat stretch 0more so)

WOD: OHP / Push Press
OHP - wu > 95x 5   115 x 5   115 x 5   1115 x 5   (if on 4th or 5th, I PP to get rep)
Push Press -  125 x 5   135 x 5   145 x 5

Cash Out: 
Squats  > 75-100 Reps (sets of 10-25) (lost track of total)
Leg Raises   5 sets of 10 Reps, knees to Chest
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