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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.

Meal of the Day

Link to CrossFit Endurance

CrossFit Workouts

July 26, 2014: KETTLEBELL/BODYWEIGHT COMBO...



As many rounds as possible in 7 minutes:

10 x thrusters, right
10 x 2-handed russian swings
10 x thrusters, left
10 x 2-handed russian swings

rest 2 minutes


Amrap in 7 minutes

10 x 1-arm row, right
10 x burpees
10 x 1arm row, left
10 x burpees


rest 2 minutes


Amrap in 7 minutes

10 x clean, right
10 x dynamic squats
10 x clean, left
10 x dynamic squats

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July 25, 2014: BACK SQUAT, SLAM BELLS, MTN CLIMBERS, SITUPS

A. Back Squat, 20 Rep Max

B. Four sets of: 30 seconds work/30 seconds rest:

:30 Slam Bells
Rest 30 seconds
:30 Mtn Climbers
Rest 30 seconds
:30 Sit Ups
Rest 30 seconds

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July 24, 2014: TGU, PUSH PRESS, WALL BALL, ROW

A.
Three sets of: Perfect technique with lighter weight

Turkish Get-Ups x 2 reps each arm
Rest 45 seconds

B. Push Press, 3 x ME @ 65%


C. Complete as many rounds and reps as possible in 10 minutes of:
14 Wall Ball Shots
200M Row

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July 23, 2014: "EVA" - INDIVIDUAL OR PARTNER/TEAM UP


5 ROUNDS OF:

800M Run
30- Kb Swings
30 - Pullups

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July 22, 2014: Deadlift, Kb Snatch, Double Unders, T2B

A. Deadlift, 5 x 3 @ 75-80%

B. As many rounds/reps in 15 minutes of:

15 - kb snatch, R/L
30 - double unders
15 - toes to bar

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July 21, 2014: Front Squat, Row, Man Makers, Burpee Box Jump Overs

A. Front Squat, 5 x 3 @ 75-80%

B. 4 Rounds of:

500 Meter Row
5 Man-Makers
10 Burpee Box Jump Overs

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July 18, 2014: "Cat Fight"


10-15 minute warm up and review of all movement standards:

1 Round of "Fran"

21 Thrusters, 65/95#
21 Pullups


then:

1 round of "Christine"

500m row
12 Bodyweight Deadlifts
21 Box Jumps

then:

1 round of "Annie"

50 x Double unders
50 x Sit ups

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July 17, 2014: Lunges, Burpees, Row, Sit Ups



A. 20 minute amrap of:

20 - Walking Lunges with Dumbbells
10 - DB/KB Burpee Pick Ups
200M Row
10 - Weighted Sit Ups

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July 16, 2014: Snatch, HPS, Box Jump Overs, Run


A. Take 15 minutes to work on Snatch technique

B. Three sets for times of:

Hang Power Snatch x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters
Rest 3-4 minutes between sets

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July 15, 2014: Deadlift, Pull Ups, Wall Ball, Double Unders

A. Deadlift, find a 5RM

B. Complete five sets for time of:

10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

Deadlift, Pull Ups, Wall Ball, Double Unders

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July 14, 2014: Bench Press, Swing, Press, Run, Dip

A. Bench Press, 3 x 10 reps

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Heavy Russian Kb Swings
Death by 10M x 5
10 Ring Dips
Death by 10M x 5


Bench Press, Swing, Press, Run, Dip

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July 11, 2014: Back Squat, Wall Balls, GHD Situps, Muscle Ups

A. Back Squat, Find 5 RM

B. As many rounds/reps as possible in 18 minutes:

30 - Wall Ball
20 - GHD Situps
10 - Muscle Ups - scaled version on board

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July 10, 2014: Hangin' Out, WB, SU, KBS

A. EMOM for 15 minutes:

Min 1 : 40sec hanging L-sit hold (scale to hanging knee lift hold)
Min 2 : 40sec plank hold
Min 3 : 40sec to perform max rep burpees
***40sec work, 20sec rest then rotate to other movement, 5 rounds of each
Score = total burpees performed

B. 12 minute amrap:

3 Wall Balls
3 Wall Ball Sit Ups
3 Russian KB Swings, 35/53#
6 Wall Balls
6 Wall Ball Sit Ups
6 Russian KB Swings
9, 12, 15 etc....

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July 09, 2014: Push Press, Row, Kb Cleans, Situps, OH Lunges

A. Push Press 7 x 1 AHAP

B. 20 Minute Amrap:

15x calories on rower
20x KB Cleans, 10R/10L (53#/35#)
25x sit ups
30x overhead lunges with plate (45#/25#)

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July 08, 2014: BB Complex, Pull Ups, Deadlifts, Box Jumps

A. Find 1RM-without dropping bar
Power Clean+Push Jerk+Front Squat+Hang Clean+Split Jerk

B. Strict pull up: 1-2-3-4-5-4-3-2-1 reps. If this is easy, then make the pull ups weighted


C. 21-15-9 reps of:

Deadlifts
Box Jumps

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July 07, 2014: Front Squat, Run, Burpees, Double Unders, Situps


A. Front Squats, 5 x 5 @ 70%

B. 3 rounds of:

400M Run
21 Burpees

C. On the board

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July 05, 2014: SATURDAY CHIPPER, SOLO OR PARTNER UP

800 Meter Run
50 Walking lunge steps
30 Box jumps (20)
10 Tire Flips AHAP
50 Sledge Strikes, 25R/25L
30 S-Bell Slams
50 Kettlebell swings 35/53#
30 Sit-ups
30 Hang DB squat cleans 20/35#
30 Back extensions
50 Wall ball shots 14/20#

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July 04, 2014: Solo, Partner or Team Effort-Pick Your Poison



A. For Time:

150 - Russian Kb Swings
150 - Pushups
150 - Air Squats
150 - Situps

rest exactly 5:00

B. Extra Credit (optional)
1.3 Mile Run
50 Burpees

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July 03, 2014: TABATA THURSDAY

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July 02, 2014: Power Clean, HC, Split Jerk, HS Hold, T2B, DU, Prowler

A. Power Clean + Hang Clean + Split Jerk, 60% of Clean(go lite & technical)

B. 4 Rounds of:
:30 Handstand hold
10 - Toes 2 Bar
50 - Double Unders

C. 100' Prowler Sprint x 4 rounds

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July 01, 2014: Back Squat, Row, Swing, Run, Burp, Jump

A. Back Squat, 5 x 4 @ 75%

B. 3 Rounds of:
Single Arm Dumbbell Rows x 10 reps each arm
Rest 30 seconds

Heavy Kettlebell Swings x 10 reps
Rest 30 seconds



C.
400M Run
5 burpees
10 box jumps
5 burpees
10 box jumps
5 burpees
10 box gums
400m run

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June 30, 2014: PS, HPS, Snatch, Cindy

A. Power Snatch + HP Snatch + Snatch
10 min EMOM (go lite & technical)

B. 10 minute EMOM "Cindy"
5 pullups
10 pushups
15 squats

C. On Board

PS, HPS, Snatch, Cindy PS, HPS, Snatch, Cindy

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June 27, 2014: "FILTHY FIFTY"



50 - Box jumps
50 - Jumping pullups
50 - Lunges
50 - KTE
50 - Push press, 35/45
50 - Back extension. or good mornings
50 - Wall ball
50 - Burpees
50 - Double unders

(Scaled will be "Dirty Thirty" 30 reps of all movements above.

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June 26, 2014: Gymnasty Day + Prowler Love

A1. Static Pullups, 5 x 5
A2. Dips, 5 x 5 ring/box/parallette

B. 8 min AMRAP

Row 15/12 cal
1 - Prowler Push

**Goal is to finish row as close to 1 min as possible

2 min rest then move onto C

C. 6 min AMRAP
200M Run
20 Russian KB Swings 72/53#




Gymnasty Day + Prowler Love

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