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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 Strongman movements. Show all posts
Showing posts with label Strongman movements. Show all posts

Sunday, May 5, 2013

Sunday , 05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off
(Stations)
A. DB Squat Clean (45/30)
B. KB OH Lunges (53/35) - KB in 1 Arm
C. AD - Cal
D. HS Hold (wall)
***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

REST 6 min

Partner up Guy / Girl

B. AMRAP 4
Rope Climbs

Rest 4 min

Partner up Same Gender
C. AMRAP 5
30' Wheel Barrel
60' Buddy Carry


Rest

2nd Session : Noon @ TUFF

A. Yoke Carry
- practices technique.
Worked up to 500# (yoke itself is 180). Went 40-50ft down and back.

B. Practices tire flips. Worked up to the 650 for some reps.

B.

C. Team WOD

Team of 2
2 rds
50 Pull-ups
14 Tire Flips
50 partner wall balls over rig (using 20# slam ball)
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