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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."~ Greg Glassman,
CrossFit founder and CEO
Archive for November, 2011
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2011-12-01 WOD
Posted on November 30, 2011 | No CommentsDaily WOD “Annie” 50-40-30-20-10 reps: - Double Unders - Situps Endurance WOD A Three to Six Rounds: - 400m Run - 2 Minute Recovery Endurance WOD B Two to Five... -
2011-11-30 WOD
Posted on November 29, 2011 | No CommentsDaily WOD Kipping Pullup Practice Four Rounds 1a. 3 Skin the Cats Four Rounds 2a. 10 Hollow Rocks 2b. 5 Bridges Two Rounds 3a. Plank Hold Progressions (10-30 seconds each)... -
2011-11-29 WOD
Posted on November 28, 2011 | No CommentsDaily WOD Five Rounds for Reps: - Unbroken Ring Dips - 30 Seconds Rest - Unbroken Overhead Squats (95#/65#) - 30 Seconds Rest Endurance WOD A Two to Four Rounds:... -
2011-11-28 WOD
Posted on November 27, 2011 | 2 CommentsDaily WOD Five Rounds: - 5 Deadlifts (275#/185#) - 10 Burpees Mobility WOD -
2011-11-24 WOD
Posted on November 23, 2011 | No CommentsHappy Thanksgiving! We hope all of our wonderful members and trainers are enjoying their Thanksgiving feast with family and friends. See you guys next week. Thanksgiving WOD Go up the... -
2011-11-23 WOD
Posted on November 22, 2011 | No CommentsDaily WOD Running “Jackie” - 800m Run - 50 Thrusters - 30 Pullups Mobility WOD -
2011-11-22 WOD
Posted on November 21, 2011 | No CommentsDaily WOD Four Rounds 1a. 7 Handstand Pushups 1b. Max Plank Hold Three Rounds 2a. 7 Double KB Cleans 2b. Max Hollow Rocks Three Rounds 3a. 14 Box Jumps 3b.... -
2011-11-21 WOD
Posted on November 20, 2011 | No CommentsDaily WOD Five Rounds: - 5 Front Squats (155#/105#) - 10 Burpees - 15 KB Swings (24kg/16kg) Mobility WOD -
2011-11-19 Saturday Schedule
Posted on November 18, 2011 | No CommentsSATURDAY SCHEDULE 8:00 a.m. TURKEY BURNER The 5K and 1 Mile Fun Run/Walk races start and end in front of Montgomery MultiSport in the Peppertree Shopping Center, across from MetroFitness.... -
2011-11-18 WOD
Posted on November 17, 2011 | 1 CommentDaily WOD Split Jerk 1-1-1-1-1 For Load Death by Cindy - Pullup - Pushup - Air Squat Mobility WOD
