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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, April 9, 2013

Tuesday , 04092013

Regionals Training Day One

1:30p
Warm Up:
Clean & Jerk - practice. Light. Get body moving.

Wod:
AMRAP 7
3 PC 225#
5 HSPU (45's to AbMat)
7 Box Jumps 40"

Rest 5

For Time:
Row 1k
30 GHD Sit-ups
60 Walking Lunges

Scores : 4 + 13 / 7:21

Then,
Clean & Jerk Practice - up to 165. Just working the bar.


6:30pm

Re-do of this mornings workouts.

WOD 1 : 5 rds
WOD 2 : 7:53 * was dead at this point. Nothing left in quads.

8:30pm
Behind Neck Push Press , into back squats
X 5 reps - 165 - 185
X 3 reps - 205 - 215

Snatch Pull Doubles
185-225-255

Clean Grip Deadlift - Heavy Double
225-275-315-365
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