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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 Karen. Show all posts
Showing posts with label Karen. Show all posts

Sunday, August 23, 2009

WU: 10 Min Basketball + Some HSPU, Pullups and Squats

WOD: "Modified Mary"
As many Rounds , in 20 Minutes
5 HandStandPushups
20 Squats
15 Pullups
Total : 7 Rounds

WOD: "Modified Karen"
100 Wall Ball Shots for Time
- 15 lb Ball - 10 ft High Throw
Time: 6:58

P-WOD: Core - 3 Rounds
10 Swiss Ball Roll Outs
50 Sit Ups

P-WOD: 5 Min of Foot Work
Ladder drills - Using 5lb Plates
Speed Work

Notes: Pullups slowed me down on Mary BAD! Back still very sore and taxed from Deadlifts other day, not sure how much that affected this.
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