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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, November 20, 2012

Tuesday, 11202012

"Queezy Baby"
AMRAP 8
6 Burpee Box Jumps (up and over)
7 C2B Pull-ups
Score = 9+5
^ happy with this but had more in me. Too long rest between few. Got to be faster on the Burpees.

Rest 10 min approx

5 Rds of,
10 T2B
10 rear Band Squeezes
10 DB Good Morning Lunges
^not for time

Rest 15 min

AMRAP 8 - steady. Consistent.
200m Row
15 GHD Sit-ups
15 KB Swings (53)
Score = 3 + 200m

Rest 1 hr

30 minutes of 2 on 2 Bball


Good day. Stretching for a while tonight!


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