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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?"

Tuesday, August 9, 2011

Crossfit Invictus
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat

WOD: Front Squat
5-5-5+
135x5   155x5   175x5   185x4

WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36

PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1   (205#)
Rest 90 Second
Sled Pull  (Prowler + 2x45#'s)  100m (approx)
Rest 90 Seconds

WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees

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