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
Warm Up
250 Meter Row
15 PVC Overhead Squats
10 Push Ups
5 Pull Ups
3 Rounds
Skills and Drills
Work on your "Goat". Spend 10 minutes working on a skill or movement that has eluded you, or you want to get better with. It could be double unders, pull ups, handstands, cleans, over head squats, whatever. Coach will help with tips and techniques. Have a breakthrough..
WOD
AMRAP in 20 Minutes
95/65# Bent Over Rows-5 Reps
95/65# Hang Power Clean-10 Reps
95/65# Front Squat-7 Reps
250 Meter Row
15 PVC Overhead Squats
10 Push Ups
5 Pull Ups
3 Rounds
Skills and Drills
Work on your "Goat". Spend 10 minutes working on a skill or movement that has eluded you, or you want to get better with. It could be double unders, pull ups, handstands, cleans, over head squats, whatever. Coach will help with tips and techniques. Have a breakthrough..
WOD
AMRAP in 20 Minutes
95/65# Bent Over Rows-5 Reps
95/65# Hang Power Clean-10 Reps
95/65# Front Squat-7 Reps
2 comments:
Warning!!! Night class...go slow...take your time...
:-)
a.m. classes have experienced a little muscle confusion...or..maybe looking for an extra set of hands(grip)/lungs...
Go get 'em...
6PM Class YOU ROCK!!! I am SOOO proud of your performances tonight. I saw tremendous progress in form and technique which actually improved throughout the WOD. I really appreciate your efforts at addressing the coaching cues and making it happen!
BARRY: We missed you and wish you a speedy recovery!!! The entertainment portion of the WOD was definitely lacking without you...
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