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?"
Wed, 041614
PM
12 minute EmOM
odd = 3 PC + 3 PJ
even = 3 MU
completed. weights; 155-155-175-175-185-185
+
12 minute emOM
odd = 3 PS
even = 30 sec. aB sprint @ 90% AE
completed. weights - 135-135-145-145-155-55
+
12 minute emOM
odd = 10 calories on the erg
even = 10 burpees over the erg
+
added in some weightlifting as i didnt get to swim in the AM.
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