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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?"

Friday, April 8, 2011

Workout was supposed to be "ANGIE"
I did not feel like racing through things so . . .

Buy In: 
Warm Ups

WOD1: Weighted Pullups
30# DB x 4 Reps x 5 Sets
Then, sets of 8-12 Pullups (Butterfly, Kip etc)

WOD2: Bench Press
135#  Sets of 8-10
x 7-8 Sets

Cash out: 
Pullups, different variations

 Incline Hill Sprint
Treadmill - Incline 10-12.... 1 Min Sprint, 1 Min Walk. 6 Sprints
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