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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?"

Monday, July 18, 2011

Buy In:
400m Run
Burgener Warmup
Couch stretch
Hip mobility
Warmup for Front Squat

WOD1: Front Squats
5x3
185x3. 195x3. 205x1 (failed on 2nd)
205x2 (failed on 3rd). 205x3(PR)

Rest 30 Min

WOD2: 21-15-9
SDHP (95#)
HSPU (on 45# plates to abmat)
Time: 7:14
***died on these. Think still taxed Crome Grace on Sunday

Cash Out:
Turkish Getups
*used 55 and 35 KB's
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