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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, May 4, 2013

Saturday, 05042013

9a Team Session

A. Strength - Box Squat - Heavy Single
225x5. 275x3 315x1 345x1 365xF.
^ after last night wasn't happening and some reason the bar lower on back killed today. Nothing was comfortable.

B. Team WOD
100 Cleans (135/93)
100 C2B
100 Box Jumps
100 SDHP
100 Burpees

While this is going on, 4k must be rowed. One person on rower at all times. 1 working at a time. Unless row finishes.

Rest

2:30p

A. 3 rds
10 DB Snatches (100/70)
100m Run
Time : 4:53

Rest 10 min

B. Sprint Relays
100m x 4 each. 1:1 ratio
Then 200m x 2. 1:1 ratio
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