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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 Thrusters. Show all posts
Showing posts with label Thrusters. Show all posts

Monday, February 18, 2013

Sat, Comp at Route 1

WOD 1: 3 min of Thrusters (135)
Got 32. Disappointed in this games it and didn't work 40+ is doable.

WOD 2 :21-15-9
We got 5:11 Alternating. Was good

Floater: Max Bench at 185#. Got 19 reps and after the Thrusters so was happy with this.

WOD 3: AMRAP 12
10 Power Snatch
30 DU

Final WOD : AMRAP 7
50 Russian KB (70)
40 box jump up and over (24)
30 c2b
20 t2b
10 HSPU
Score: 1 + 16
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Monday, July 25, 2011

1st Workout
Buy In:
Row 500m -light
Burgener Warmup
+ w/ bar

WOD: 3 Rounds for Time
350m Row
10 Thrusters (115#)
Time: 14:26

Run class, son rest an hour

WOD2: 3 Rounds for Time
10 Burpees
8 Power Snatches (95#)
6 Rolling Pistols (3 each side)
Time: 7:10

Cash Out:
Some stretching, call it a night
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