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
Party WOD
It's Brandon's birthday WOD! I'm not going to say how old he is, BUT......
For time:
30 Wall Ball shots, 20/14 lb, 10 ft target
30 Pull ups
30 Squat Cleans, 95/65
30 Ring dips
30 Sit-ups
30 Burpees
30 Squat Cleans, 95/65
30 Pull-ups
30 Wall Ball shots, 20/14 lbs, 10 ft target
Sit-ups are athletes choice. If you are in Brandon's class, you must yell, 'Thanks Brandon!' upon completion of each exercise.
"Your Form Sucks" by Dr. John Zimmer
"Hamstrung" by Dr. Kelly Starrett
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Less than 3 more months, Martina :)
Straight up DNFfed this biaatch in the 30 min limit. Is this what it feels like when you're 30? Damn. :P
thanks for the epic WOD zeb! i did it at the 6am class this morning.
see some of you guys tonight!!
Happy Birthday Brandon! Sounds like a blast and a great way to celebrate. I'll do the WOD and at your party tonight I'll complain about how sore and broken I am, "Thanks Brandon"!!
hahahaha. Nice zeb. Happy Bday B!
Man oh man, I wish I was in town to do the WOD with B-man.