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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?"

Wednesday, January 9, 2013

Wed, 01092013

Competitors Comp WOD 5
3 rds
4 PS 165#
12 Pistols
20 T2B

Time : 8:59

*power snatches were horrible. Pistols took slow with knee but still goin to struggle no matter what.

Rest 3 min

3 Rope Climbs (17ft) with 20# vest
*these were miserable after WOD. Almost died. Literally.

Rest 1 min

15 Free Standing HSPU
* these were tough after the wods. But did Em. Not a lot of misses

Rest 30 min

Snatch Work. Power and Full
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