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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 400m Run. Show all posts
Showing posts with label 400m Run. Show all posts

Wednesday, August 24, 2011

Buy In:
400m Jog
Some shorter sprints

WOD:
800m Run
Rest 5 min
800m run
Rest 5 min
400m run
Rest 1 min
400m run
Rest 1 min
400m run

Times: 3:02 / 3:00 / 1:17 / 1:38 / 1:33

Cash Out: 5 Sets
10 T2B (on field hockey goals)
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Friday, July 22, 2011

Buy In:
Squat work with medicine ball
Hip stretch

WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min

WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min

WOD3: Row 2k
Time: 7:50

Cash Out:
50 abmat sit-ups
25 v-ups
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