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?"
AM WO
Buy In:
General Warmup
WOD: for time
400m run
50 kb swings (55#)
40 wall balls (15#)
30 T2B
20 Pullups
10 bw bench (165#)
Time: 17:00
Afternoon Workout
Buy In:
Burgener warmup
Deadlift warmups
WOD: for time
DL-225#
Box Jump-24'
DL 12
BJ 21
DL 9
BJ 15
DL 6
BJ 12
Time: 4:26
CashOut: Stretch
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