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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?"

Monday, December 24, 2012

Monday, 12242012

Afternoon WOD:

Bench Press 5-3-2-1-1-1 Scheme
185x5 225x5 255x3 265x2 275x1 290x1
300x1 (PR)
^ ss with light bent over BB Rows and Rear Band squeezes.

Pendlay Row 5x3 (using hips)
185x5 225x5 255x3 275x3 275x3 275x3

1. "Freddy Kruger"
21-15-9
KB Swings (70)
Burpees
Time : 3:59

Rest 12 min

2. For time:
50 Wall Balls (20)
50 AbMat
500m Row
25 WallBalls
25 AbMat
250m Row
Time: 8:59
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