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. 

Thursday, March 26, 2009

Old Rec at 1900


Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

beginners do jumping pull-ups and the same numbers.


Post time and number of sets to completion.

Sorry I haven't posted for a couple days, our family and myself have been sick. I will also not be there tonight, but hopefully some of you will. Lets keep each other motivated and keep pushing to make the workouts.

Cody
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