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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?"

Thursday, September 15, 2011

WOD:  For Time
10 MU
10 Abmat Situps
8 MU
20 Abmat Situps
6 MU
30 Abmat Situps
4 MU
40 Abmat Situps
2 MU
50 Abmat Situps
Time: 11:11

Cash Out:
Handstand Holds on Pbars
L Sit Holds

AND> we had a race. . and I won    :-)
http://www.facebook.com/video/video.php?v=2360702131971
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