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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 Bungees. Show all posts
Showing posts with label Bungees. 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, November 8, 2009

Friday, November 7th - FINALLY BACK***

WU: 10 Min Basketball
Good Mornings - 45lb x 3S x 10R

WOD: Back Squat 5x5 (Just getting back into this. Getting back ready)
95x10 135x10 = WU
185x5Rx5S

WOD2: 20 MIN AMRAP
65lb Power Snatch
10 Pushups
Total Rounds = 7

Bungees
3Rounds, 2 Minutes Each. Starting shooting, 2nd and 3rd round were Sprints.

Abs
Legs Raises - Hanging

Notes: Finally back following Main PAGE WOD - while adding some metcon to certain workouts or other short, high intensity workouts to others. Ouch! Never taken time off again, =)
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