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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

October 25, 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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October 18, 2014: FOCUS - LEG STRENGTH, POWER ENDURANCE


Warm up:
DROM then:

Overhead face the wall squats x 10
Bootstrappers x 10
Lunge walk forward and back x 10m
Crawl forward and back x 10m
Hip Openers x 10


A. 3 rounds of:
:30 Wall Runs
:30 Wall Sits
rest 1 minute

B.
3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
3B. Sled push x 20m
3C. Single leg glute bridges on bench x 10 each leg
Repeat for three rounds

C. All exercises performed for 30 seconds.

KB clean L
KB clean R
KB press L
KB press R
KB Two hand swing
Slingshot R
Slingshot L
Figure 8's

Rest one minute at end of circuit and perform 2 total rounds.

FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE FOCUS - LEG STRENGTH, POWER ENDURANCE

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October 11, 2014:

Warm Up:x3,x2,x1

A. Perform 3 reps of 1-4
1. sa swing (right hand)
2. sa clean
3. sa sh to oh
4. windmill
5. oh walk 50ft
6. repeat 1-5 on left hand

B. do x2 reps of 1-5
C. do x1 rep of 1-5


10 - Double kettlebell swings
10 - Double kettlebell split squat
10 - Double Kettlebell floor press
10 - Double kettlebell low row
10 - Double kettlebell clean
10 - Double kettlebell push press or Jerk
5 - Walkouts

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October 04, 2014:


A. Super set:
Heavy russian swing, 3 x10
Single arm KB row 4x12/side

B. 2 rounds of:

10 L kb thruster 53/35 35/26
10 R kb thruster
10 box jump burpees
10 monster band walks, R/L
10 L/R kb front rack reverse lunge
10 R/L kb front rack reverse lunge

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September 27, 2014:



3 rounds of:

10 - Mr Spectaculars, double kb/db
20 - Tactical Lunges
300M Row
20 - Lateral Walking Swings
10 - Dolphin Planks

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