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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 Fran. Show all posts
Showing posts with label Fran. Show all posts

Thursday, November 19, 2009

Wed, Nov 18th

WU - Good Mornings
Pullups
Thrusters - w/ Bar


WOD: "Fran" Modified
95lb Thrusters
Pullups
Reps = 12, 9 , 6 For Time
Time = 5:43

WOD2: 3 Rounds
95lb Power Clean x 8 Reps
Dips x 10
For Time

Cashout: Ring Work
Pushups, w/ feet up on swiss ball
Dips
+ L Sits on
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