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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, June 7, 2014

Saturday , 060714

Am: 
Team of 2 
400m (1)
400m (other)
100 WB 
50 t2b
50 Burpee (pass slam ball to each other over box)
100 WB
400m run (1)
400m run (2)


Pm: 
A. Back SqT - 
100x5 110x3 120x3 130x3 135x3 145x1 150x1 155x1. 160x1. 165x(f)
B. drop sets - @30X0
120kg x 5 
125 x 5
130 x 5
140 x 3
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