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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?"

Thursday, July 28, 2011

6:30a @ CFFP

6:30am
Buy In:
Dynamic Warmup
Hip Mobility

WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3

WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters
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