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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

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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September 20, 2014:


Warm Up:
Joint mobility/Squat Flow


2 x 2 Turkish get up swing transfer, R/L

20 jump squats
25 swings
15 squat thrusts
10 pushups
5 pull ups

Workout:

1 clean - 1 rack squat - 1 press, per side
2 cleans - 2 rack squats - 2 press, per side
3 cleans - 3 rack squats - 3 press, per side
4 cleans - 4 rack squats - 4 press, per side
5 cleans - 5 rack squats - 5 press, per side

1 renegade row - 1 suitcase deadlift
2 renegade row - 2 suitcase deadlift
3 renegade row - 3 suitcase deadlift
4 renegade row - 4 suitcase deadlift
5 renegade row - 5 suitcase deadlift


3x20 seconds bicycles
3x20 seconds high planks
3 x 20 seconds supermans


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September 06, 2014: Double Kettlebell


6 Rounds for time: Double Kettlebell

6 - Burpee Pick Ups
6 - Front Squats
6 - Push Press
6 - Renegade Rows
6 - Leg Raise w/bump

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August 30, 2014: BELL AND CHAIN.....

Warm Up:
Plank-Squat Flow
Kb Complex Flow


25 minute amrap:

10 - Russian KB Swings, 53/35#
5 - KB Clean and Lunge, R/L
10 - Figure 8's to Uppercut
5 - Push Press R/L
10 - KB SDLHP
5 - Hindu/Cobra Pushups
10 - Hand 2 Hand Swings
5 - KB Snatches, R/L
10 - Deck Squats
2 Turkish Getups, Each Arm

BELL AND CHAIN.....

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