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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 300m Row. Show all posts
Showing posts with label 300m Row. Show all posts

Wednesday, August 17, 2011

General Warmup

WOD: "Car Bomb"
21-15-9
C2B Pullups
Box Jumps (24')
Time: 3:43

WOD2: Row 300m x 4
Rest 1 Min between Sets
.59 / 1:02 / 1:07 / 1:05
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Saturday, May 21, 2011

ME Nutrition Cert Day

Buy In: 
Seminar all day, some stretching, just needed some weights

WOD1: Bench Press
wu
185 x 5   195 x 5   205 x 5   215 x 3 

WOD2: Weighted Dips
35#
4 Sets til Failure

WOD3: Row
wu - bent over rows, with 135# x 8 reps
300 M Rows
Times :  .57,  1:06   1:05


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