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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

Kettlebell Workouts

December 21, 2014: "12 DAYS OF KETTLEBELL CHRISTMAS"

1 - HSPU or wall climb
2 - Turkish get ups
3 - Dbl kb swing
4 - Dbl kb clean
5 - Dbl kb push press
6 - Dbl kb squat cleans
7 - Kb pushups
8 - Dbl kb thrusters
9 - Kb situps
10 - Pullups
11 - Deck squats
12 - Manmakers- BWAHAHA!!!
(Dbl kb squat thrust, row r, row l, pushup, cluster=squat clean, thruster)

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December 18, 2014: I'LL BE DOUBLE DOO-DOO'ED

Workout: There is a time cap on this....

1 round

5 x 5 double kb squat thrust pickup + 5 lunge R, lunge L
10 x renegade rows, 5R/5L 53/35# with pushup
5 x 5 double kb squat thrust pickup and 5 double kb cleans
10 x renegade rows, 5R/5L with pushup
5- 5 double kb squat thrust pickup + 5 double kb push press
10 - renegade rows, 5R/5L with pushup

3 rounds-

1 arm bar, 1/2 TGU, 1 windmill, 1 snatch, 1/2 TGU, R/L


I'LL BE DOUBLE DOO-DOO'ED

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December 18, 2014: Upper Body Blast

For 30 minutes...Heavy and w/good form - do not race thru this and sacrifice form.

5 x Snatches, left 45#
5 x Snatches, right 45#
5 x Clean and press, left 45#
5 x Clean and press, right 45#
5 x Deck squats w/max vertical jump
3 x Tarzan pullups (6x total)
6 x Alligator pushups

Upper Body Blast Upper Body Blast Upper Body Blast

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December 06, 2014:

3 Rounds of:

A1. 20 - russian bench (alternating floor press)
A2. 20 - Double Bent Over Alt. rows

3 Rounds of:

B1. 10 - heavy russian swings
B2. 15 - goblet squats


C1. 3 sets of: 5/5 turkish get ups

D1. 3 sets of 10/10 Windmill


E1. Surprise!

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November 29, 2014: LUCKY SEVENS


7 rounds/7 reps/7 exercises:

Kettlebell swings 7R/7L
Burpees
Kettlebell Cleans 7R/7L
mountain climber
1 Leg deadlift-ipsilateral 7R/7L
Deck Squat or goblet squat
Push press 7R/7L

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November 22, 2014: Strong as Ox, Lean as Lion

2 Rounds:


A1: Swing (2-Hand) x 20
A2: Deck Squatx 10
A3: Clean (Double) x 10
A4: Squat x 10
A5: Figure 8 to Hold x 20
A6: Alternating Tactical Lunge x 20
A7: TGU x 2 Left Side
A8: Plank x 30 seconds
A9: TGU x 2 Right Side
A10: Renegade Row, R x 10
A11. Kb Pushups x 10
A12. Renegade Row, L x 10
A11: Push Press x 10 Left Side
A12: Side Plank x 30 seconds each side
A13: Push Press x 10 Right Side
A14: Burpee x 10


There is a time cap on this workout.

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