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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, July 1, 2011

Buy In:
400m Jog
Burgener Warmup
Hip Mobility
Warmup for Squat

WOD1: Strength.   Squat.  Wendler Week 2
warmup   used 270# as max. So 90% of
175 x 3    205 x 3   225 x 4*

Rest 15 Minutes

WOD2: 3 Rounds for Time:  (With Training Mask)
250m Row
10 Wall Balls (20#)
5 Power Cleans (95#)
Time: 7:58

Cash Out:
350m Row x 2 Heats (with Mask)
3 Rounds of Cindy
10 T2B x 3 Sets
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