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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?"

Friday, November 22, 2013

Friday, 112213

Today's programming be pushed til tomorrow.

Today, have Dr's and meetings all day and then CF Earned tonight with bunch of competitors, getting gyms together.



Friday PM:

A. Power Clean Ladder
205-225-245-265-285-295-305(miss x 2)
B. Team of 2, guy girl , opposing Gyms
150 Wall Balls
100 Pullups
100 Burpees
150 Double Unders
Time: 12:20
*i started on wall balls, did 55. . . then sets of 20 or so...then unsure. 
She was first on pullups, did like 16....i think i did 55-57 my first set....we won the wod. Burpees we did 10/10 at first, then 5/5 for while through...double unders, my shoulders were dead...wind wasnt bad, just shoulders, dead come the burpees. 

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