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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

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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