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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?"

Wednesday, July 27, 2011

Deadlift Session

Buy In:
Hip Mobility
Shoulder Mobility
Good Mornings
Shoulder Press (bar)

WOD1: Deadlift (establish 1RM)
Warmup up to 365#
385x1. 405x1(PR). 415xF. 415x1(PR). 425xF

WOD2: 3 RFT
20 KB Swing. (55#)
15 Pullups
10 T2B
Time: 5:46. (1st)
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