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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 Jump Rope. Show all posts
Showing posts with label Jump Rope. Show all posts

Tuesday, September 27, 2011

Warmup:
Who knows =)

WOD1: Ring Dip / Max Ring Hold Workout
RD             60#x7 / #60 x 6 / #40 x 5 / #20 x 7 / BW x 12
Ring Hold    30sec /   22      /     20     /     12     /    20  , after this, drop to max ring dips with band
***after last rep of Ring Dip, drop weight, jump straight to Max Ring Hold

Teach Class. . .
Then . . .

WOD2: AMRAP 15
10 Hand Clap Pushups
20 T2B
30 Jump Rope (singles, using just left leg)
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