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?"
Warm up:
EMOM -
6 Burpees
6 Air Squats
9-7-5
Pull Ups
Box Jumps
Team WOD:
(Me and Jordan)
2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls
Completed in: 24:40
* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25. Jordan picked it up huge on the Pushups and Slamballs
Cash Out:
Front and Rear Lever practice.
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