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.
-CrossFit founder, Greg Glassman
WODs and Blogs
The Long Haul
Deadlift 5-5-5-5-5-5-5
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The checklist for performing a proper squat or deadlift is extensive. For the new CrossFit athlete there is a lot to learn, digest and remember. This program is about long term health and, for many, reversing years of bad habits. In a journal article about muted hip function, or lack of control over the extension of the hip, they state that it will take an athlete 3 to 5 years to fully develop the hip's explosive capacity without any signs of disfunction. Don't get frustrated when you can't get something right, or cannot perform a workout as prescribed! Our best athletes have been doing this for years. No one walks into this gym and performs well without an extensive athletic background. No one. None of this is easy. Keep working hard, focus on your foundational movements and keep learning. Here are a few deadlift videos to remind you of how much you need to remember before picking up that bar:)
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Thanks for those words of encouragement Diso. They were much needed and appreciated, especially after such a struggle of a workout. :) It's all about progresssssss!
185-225-225-225-225-230-235. Full pause at the bottom of each repetition, a little sore from the heavy high pulls yesterday!