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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 Row Intervels. Show all posts
Showing posts with label Row Intervels. Show all posts

Sunday, December 23, 2012

Sunday, 12232012

10a:

EMOM x 11 Power Cleans
225-235-240-245-250-255-255-255(f)-260-265(f)-265(f)
^bastard!

Rest 5 min

AMRAP 4
10 Deadlift (225)
10 T2B
Score: 5 rds

Rest 2

AMRAP 4
5 Stone to Shoulder (95)
10 Box Jump (24)
Score: 5 + 4

Rest 2

AMRAP 4
4 DB Snatch (100#)
20 Air Squats
Score : 4 rds

Rest 2.

AMRAP 4
Double Unders
Score: 291

Rest 2

Free Standing HSPU Practice

Rest 45 to an hour.

:30 On : 30 Off x 10 Rower - Maintaining
First 5 at 1:45 Pace. Second 5 all 1:35-1:38



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