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. 

Tuesday, July 28, 2009

Wednesday 7/29/2009 1900 hours at "H.O.P"


"Cindy"


Complete as many rounds as possible in 20 minutes:


5 Pull-ups

10 Push-ups

15 Squats


Post number of rounds to comments!
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Saturday, July 18, 2009

Saturday 7/18/09, 1900 hours at "H.O.P"


3 rounds for time:


30 box jumps

20 95# push press

10 dips (prefferably ring)


Hope to see you there

Post time to comments.
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Thursday, July 16, 2009

Thursday 7/16/09, 1900 hours at "H.O.P"

For time:
21-18-15-12-9-6-3 Reps

Squats
Sit-ups

Post time to comments

Sam will be there at 7, I know its been a while, but come get back on it.
Hope to see you there!
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