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World Class Fitness
100 Words Of Wisdom
■ Eat meat, vegetables, nuts, 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.
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Human Machine.
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Sunday, June 20, 2010
Sun 06/20/10
Saturday, June 19, 2010
WOD Sat 06/19/10
"Fran"
21-15-9 reps,
for time of
95 lb Thrusters
Pull-ups
Friday, June 18, 2010
WOD Fri 06/18/10
Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.
Karla powering through her sprints.
Thursday, June 17, 2010
WOD Thurs 06/17/10
For Time
Handstand push-ups
15-13-11-9-7-5-3-1
L-pull ups
1-3-5-7-9-11-13-15
Wednesday, June 16, 2010
WOD Wed 6/16/10
Back Squat
5-5-5-5-5
Tuesday, June 15, 2010
WOD Tues 06/15/10
For Time
1600 meter run
50 pull-ups
800 meter run
35 pull-ups
400 meter run
20 pull-ups
Monday, June 14, 2010
WOD Mon 06/14/10
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Saturday, June 12, 2010
WOD Sat 6/12/2010
"If there is no struggle, there is no progress."
-Frederick Douglas
WOD
Nutts"
For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate
-Frederick Douglas
WOD
Nutts"
For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate
Friday, June 11, 2010
WOD Fri 6/11/2010
Strength Training
Front Squat 5-5-5
WOD
South Central Regional Event 4
For time:
10 Muscle-ups
15 Handstand push-ups
155/105 pound Squat clean, 20 reps
Run 600 meters
Thursday, June 10, 2010
WOD Thur 6/10/2010
Skill Training
Power Snatch 3-3-3
Snatch Balance 3-3-3
Snatch 1-1-1
WOD
Four rounds, each for time of:
800 meter run
Wednesday, June 09, 2010
WOD Wed 6/9/2010
WOD
Northwest Regional Event 4
For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood
Tuesday, June 08, 2010
WOD Tue 6/8/2010
Strength Training
Deadlift 3-3-3-3-3
WOD
Row 500m
25 Ball slams (30/20)
Row 500m
20 Ball slams (30/20)
Row 500m
15 Ball slams (30/20)
Monday, June 07, 2010
WOD Mon 6/7/2010
WOD
"The Mooch"
15 minute AMRAP
3 Back squats (225/155)
6 Pull-ups
9 Push-ups
Saturday, June 05, 2010
WOD Sat 06/05/2010
WOD
Run 400 meters
Goblet squats (pood/1 pood)
Push press (75/45)
Sit ups
21-18-15-12-9
Friday, June 04, 2010
WOD Fri 06/04/10
WOD
Rack Jerks 3-3-3-2-1
Snatch Balances 3-3-3-2-1
*1 minute rest between sets
Rest 3 minutes, then:
15 Minute running clock with 2 power cleans (85% 1 RM max) on the top of each minute