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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. -Provided by CrossFit.comPages
11/3/2013,airdyne 6 miles
Made up Saturdays work out :
A)11/2/13 ,
B) 9 rounds with 75#
C) completed 5 reps for 10 min amrap.
Stayed at 12 seconds consistently
for 10 rounds,
D) 16 reps 75#
E) completed
5k run
B 8 rounds 65#
C completed @ 4
D 29 @ 85#
E completed
B 8 rounds @ 135#
C completed @ 4
D 27 @ 135#
E completed