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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 3x3. Show all posts
Showing posts with label 3x3. Show all posts

Monday, July 27, 2009

WU: 5 Min Bike

WOD:
(1) Squat 3x3
wu: 135x5 x 2 sets
185x3 225x3 225x2***Knee had enough...Time to get it checked =(

(2) Weighted Pullups
25lb Dumbell x 5
25 x 4
25x4
25x4

(3) 5 Rounds
Jump Rope - 1 Minute - As many DoubleUnders as I could
Ring Pushups - Feet up on Swiss Ball - Til Failure

(4) L-Sit Holds
5 Sets - As many seconds as i could each Set
(In between sets, some DB Side Raises)

(5) Core Work
-Leg Raises
-Swiss ball Roll Outs
-25lb Plate Twists

Note: Knee was very sore, and was swelling up quickly on Squats. Not sure what the deal is with this dam knee!!! Calories today be around 3500 or so...45/35/30 ratio...approx
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