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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?"

Saturday, June 25, 2011

Workout 1 10am
Buy In:
Burgener Warmup
Running Drills
Shoulder Mobility
Hip Mobility
Jump Rope

WOD (Strength)  Snatch (Practice)
65 x 1   85 x 1   95 x 1   115 x 1   125 x 1(PR)  ***Kinda ugly

WOD (Metcon) - For Time:
OHS 65# - 10 -9-8-7.....2-1
C2B Pullups 2-4-6-8.....16-18-20
Time: 12:34  (2nd place)

Afternoon Workout:
2pm

Buy In:
Warmup
Run
Jump rope
Warmup movements

WOD: 3 Rounds for Time
20 Box Jumps (24')
15 Ring Dips
10 DB Burpees (30# db's)
Time: 6:28 (1st place)

Cash Out:
Weighted Ring Dips - 30# DB x 5 Reps x 4 Sets
AbMat Situps - 100
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