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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?"

Saturday, April 27, 2013

Sat, 04262013

Am Session. 8a Crawley Stadium

Skills: Running Long Jump, Triple Jump

WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees

^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.

Rest 10

Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating

Rest


Afternoon Session : 2p
Teams of 2. 2 guy 1 girl

20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)

I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.

Recovery Row & Stretch
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