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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 Pullups 7x1. Show all posts
Showing posts with label Pullups 7x1. Show all posts

Tuesday, September 1, 2009

WU: 1/2 Mile Jog
3 Sets of 5R Pullups

WOD 1: Pullups 1-1-1-1-1-1-1 (DB between feet)
wu: 35lbx1 40x1 50x1
60x1 60x1 70x1 70xF 65x1 65x1 65x1

WOD 2: Sept 1st - Mainsite WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
TIME: 25:19

Notes: Thrusters were my obstacle on the metcon. 21 in a row was tough. A lot of times on this, I stopped, and racked, then few more etc...Shoulders were dying, legs were perfectly fine. Did last 9 all in a row, so thinking i just didnt push myself on the other sets.
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