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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 Barbell Row. Show all posts
Showing posts with label Barbell Row. Show all posts

Monday, September 5, 2011

Buy In:
Few HSPU's, Pullups

WOD1: 2 Min Test
MAX Defecit HSPU on Pbars, head to abmat
Total 7

WOD: 7,6,5,4,3,2,1
HSPU (45's to Abmat) Slight deficit
Ring Pushups
Squats
20 Double Unders
Time: 7:56

Cash Out:
Barbell Rows
-Pyramid, work up to 195# x 5
then. . .
GHD Situps, 3 Sets of 20
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