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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 Back Squat 5-3-2-1-1. Show all posts
Showing posts with label Back Squat 5-3-2-1-1. Show all posts

Tuesday, June 14, 2011

Buy In:
Warmup
500m Row, slow pace

WOD1:  Back Squats 5-3-2-1-1
WU
205 x 5   225 x 3  245 x 2  255 x 1   265 x 1

WOD2: 50m Bungee Sprint  x 6
Partnered with Troy
Sprint 50 meters, switch, Sprint again. and so on
6 total sprints per person

EVENING:
Gym Ken
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Sunday, May 8, 2011

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS
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Sunday, April 17, 2011

Buy In: 
10 Min Incline Walks
Good Mornings
45# 65# 95#

WOD1: Back Squat
5-3-2-1
135#x10   155x8   185x5
205#x5   225x3   235x2   245x1

WOD2: 5 Rounds
Overhead Bar- Walking Lunges (20 Steps) #50
Bent over Row x 10 Reps
10 Close Grip Pushups
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