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, 111913
AM
A. DL @ 80% x 3 x 5 sets, rest 3 minutes
B. Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets
C. DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds
D. Reverse hyper x 8-10 x 3 sets @ 50% of 1 RM back squat
PM
8 TnG DL @ 275
20 Tng box jumps, 24"
25 sec. aD sprint @ max effort
rest 5 minutes x 3
+
12 kb swings @ 88#
20 sec. am rap 10 meter shuttle sprint
20 sec. row @ max effort
rest 5 minutes x 3
+
40 sec. row @ max effort
rest 3 minutes x 3
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