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January 27, 2010
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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! Coach, Greg Glassman
December 2010
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Thanks to Brigid and Mark, I challenged myself to lift more weight than my last PR on the back squat. Last rep was with 135 lbs. - 10 lbs more than my PR.
Congrats to Brigid also who did the same thing!
Posted by: Kathleen | January 27, 2010 at 09:05 AM
We did ten handstand push-ups and rowed 400m for time (5 rounds) My time: 16:53
Posted by: Paul K | January 27, 2010 at 07:12 PM
Thank you to Kathleen, Mark, and Ryland.
I have challenged myself more then ever. I never thought I would back squat my weight! It is a great feeling and look to exceed it soon!
Wednesday for me was no rest it was intense. Morning session for cardio/abs (1 hour) and then ten handstand push-ups and rowed 400m for time (5 rounds) just under 14 minutes!
Getting ready for Key West and know I will feel much more comfortable in my bikini now ;) Thanks guys!
Posted by: Brigid | January 28, 2010 at 06:19 AM