Monday, August 4
World Class Fitness in 100 words. When Greg Glassman started CrossFit he wanted to define fitness. The dictionary defines fitness simply as the state of being fit or healthy, but Glassman wanted a better definition. So he wrote World Class Fitness in 100 Words. This passage defines our approach to fitness and health and how we approach our training. Read it a few times and really think about whether you are living a life that will lead to world-class fitness.
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.
Workout for Monday, August 4 15 min to Build up to heavy complex: 1 Hang Clean (Full Squat), 1 Front Squat, 1 Jerk
3 Rounds for time: 15 Thrusters (95/65) 15 Pull Ups
With Extra Time: Mobility or Skill Practice