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World-Class Fitness in 100 Words




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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?"



Sunday, March 20, 2011

Buy In:  
DB Lunges, Warming Up

WOD: Front Squats
wu: 135#
wod - 185# x 1  185 x 1  195 x 1   195 x 1

WOD2: Back Squat
225 x 1   235 x 1   240 x 1   240 x 1 

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