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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 "Shipyard". Show all posts
Showing posts with label "Shipyard". Show all posts

Friday, December 17, 2010

Buy In: 
Few Rounds of "Cindy"
Warm-up movements 


WOD1: “Shipyard”
3 Rounds for time of:
10 Weighted Pull ups – no kipping, you choose the weight.30 Good Mornings, 45#


WOD2: Back Squats 
185 x 3   205 x 3   215 x 3   225 x 3   230 x 3

Cash Out:  Abmat
3 sets of 25 Reps
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