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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 Weighted Dip PR. Show all posts
Showing posts with label Weighted Dip PR. Show all posts

Wednesday, August 12, 2009

WU: 5 Min Bike
Shoulder Stretch/Workout - Rotator Cuff - Using 5lb on Pullies

WOD: Squats / Weight Dips - Super Sets
wu: for both...lighter weights, higher Reps

135 x 10 145 x 10 155 x 10 165 x 10 185 x 5 (Not Max, just one heavier, lower Reps)

25lb x 10 45 x 8 55 x 8 70 x 5 (PR)

Note: Rest was fairly short between each exercise. Enough to catch breath...I would say 1 Minute max between Squats, Dips etc...
Link that was sent to me today... ICECREAM - Looks Paleo Safe, YUMMY!

PM WORKOUT:
7:45-9p - MMA
9p-10p- Jiu Jitsu

***Super Sore from this day...All over. Def looking forward to a few days off (Friday, Saturday), while heading to NJ for AbuDhabi.
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