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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, May 11, 2011

Buy In:
10 Min on Treadmill

WOD1.  Front Squat
3 sets of 3 reps, across.
135 x 5  155x 3
165 x 3 x 3

WOD2.  “Satan’s Whiskers”
3 Rounds for time of:
10 C2B Pull up
10 Front Squat (165) ***Used 135#
10 Burpees


Cash Out:  95# Front Squat
3 sets of 8 Reps   Strict, slow 
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