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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 Competitors Comp. Show all posts
Showing posts with label Competitors Comp. Show all posts

Wednesday, January 9, 2013

Wed, 01092013

Competitors Comp WOD 5
3 rds
4 PS 165#
12 Pistols
20 T2B

Time : 8:59

*power snatches were horrible. Pistols took slow with knee but still goin to struggle no matter what.

Rest 3 min

3 Rope Climbs (17ft) with 20# vest
*these were miserable after WOD. Almost died. Literally.

Rest 1 min

15 Free Standing HSPU
* these were tough after the wods. But did Em. Not a lot of misses

Rest 30 min

Snatch Work. Power and Full
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