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
Inaugural Run
Run 5K
Post times to comments.
See the map here.
Running videos:
Dr. Nicholas Romanov, the creator of the Pose method, teaches an athlete how to run Part 1 wmv/mov, Part 2 wmv/mov and Part 3 wmv/mov.
The Pose Method Explained, Part 1 wmv/ mov and Part 2 wmv/mov
A side by side comparison of a heel strike and ball of the foot landing (youtube)
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As promised and well needed after yesterdays events, here are some excellent links to hand and callus care. An unavoidable consequence of hard work...
I've Got to Hand it to you, by CrossFit Virtuosity
I like this technique for removing and maintaining my calluses, found at beastskills.com, yummy.
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19:02 row
21:36 - proof that nutrition is directly proportional to performance *bizaro paleo diet*
24:36, with some delays for traffic lights.
Reverse paleo!
28:30 proof that nutrition (or lack thereof) is directly proportional to performance.