big class this morning.
we had a team WOD, withs 2 teams of 4
each person rows 500m
while that is going on, one person at a time tackles
100 wall ball
200 burpees
300 box jumps
once the 4th person finishes the row, 2 people can goJuly 09, 2010
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February 2012
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.
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