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.
CrossFits Three Fitness Standards:
- The ten general physical skills: Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these ten skills.
- The ability to perform any athletic task imaginable. The idea is your fitness will be measured against how well you perform at any task being drawn from the hopper.
- There are three metabolic pathways that provide the energy for all human action. They are the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last up to about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. Total fitness requires competency and training in each of the three pathways.
Christian
Tuesday 1/11/16
WOD: 15 min EMOM
1st min: 6 CTB Pull ups & 8 Box Jumps 24/20′
2nd min: 40 Double Unders & 4 Burpee over box
3rd min: 14 Reverse Lunges 50/30kg
Then straight into 3 rounds of
6 CTB Pull Ups
5 Burpee over box 24/20′
40 Double Unders
4 Burpee Over Box
14 Reverse Lunges 50/30kg
