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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?"
Showing posts with label "My Five Frans". Show all posts
Showing posts with label "My Five Frans". Show all posts

Tuesday, April 12, 2011


Buy In: 
Treadmill Walk
Exercise Warmups


WOD:  "My Frans"
Fran x 2
Scaled
21-15-9
Thrusters / Pullups
65# on Thrusters 
Rest 3 Minutes in Between these Rounds


WOD2:  3 Rounds
Thrusters 95#  x 5 Reps
Pullups  15 - 10  - 5 


Cash Out: 
3 Rounds
Leg Raises
Pushups


3 Rounds
DB Curls
V Ups on Bench


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