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
Whipping Boy
5 Rounds for time of:
Rope Climb, 1 ascent
5 Parallette Handstand Push Ups
10 One legged squats, 45lb Barbell (watch here, here and here)
For the Rope Climb begin seated on the ground. For the Handstand Push ups, the ear should dip below the hand. For the one legged squats alternate legs.
Post times to comments.
I've been needlessly punishing myself. The sleep monster is my last demon to conquer and I shall start today! I have never been on a healthy sleep schedule. My mother used to spray me with a water spritzer to try getting me up for school, only to have me fall back asleep in the shower. I still play games with myself and my alarm clock. Hiding it, putting sticky notes on my phone, or making audio recordings to myself. I imagine the splendor of living on a natural rythym with the sunlight, sleeping upwards of 9 hours a day. I bet it would feel spectacular! I've written about it before, but sleep is an integral part of living a healthy life and I am going to recommit myself to this task! I've read a bunch of sleep advice and the common threads are as follows:
- Make a regular sleep schedule, including weekends.
- Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
- Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime. Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
- Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations. The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
- Make sure your sleep environment is dark, quiet and cool. Make sure you have good blankets though!
- Exercise regularly. This is best performed during the daytime or no more than 3 hours before bedtime.
- Go to sleep when you're tired. Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.
Previous page: Search
Next page: What is CrossFit?
Add A Comment
Great info Diso, thanks! Two things that have always helped me when I have had trouble sleeping is a) taking vitamin B-1 (especially after drinking a lot of alcohol, as it drains the B-1 from your body) and b) taking a walk outside.
What percent of the population of the world can do this workout as RX'd in under 10 minutes?
I've struggled with insomnia and troubled sleep patterns since I was a 9 years old, when I first started having a anxiety. I've been on and off sleeping pills since college. This past September, I decided to cut my dependence on sleep aids; it took about 3 months for my sleep pattern to reveal itself. All of the tips above I practice and help greatly. Another I want to add is to keep a journal and write down all of your thoughts and worries from the day, and also log what you plan to do the next day. I found a big reason I would be up is my thoughts wouldn't turn off, so I had to "empty" my brain before it would settle. Sweet dreams, Diso!
Just curious: What is the difference between L-rope climb, and Robe-Climb? I am asking because the main site suggests L-rope climb (not hat I can do it :)