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.

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Warm-up

movement patterns, dynamic stretches
then 20 reps each, taking your time:
squats
pullups
kb swings
double unders
burpees

WOD

Tabata Time!

• b2b squats
• pullups
• kb swings
• double unders
• burpees

Tabata intervals (20sec work/10 sec rest) is applied to the exercises above. Score = lowest number of reps in any of the intervals in each exercise. There will be a one-minute rest in between rotation of exercises.

Finisher

AB's Stretching Routine

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"Living Well: For a youthful lift, pick up those weights" by The Seattle P.I.


Lynnwood CrossFit: Andrew's 205 hang power clean from ABueno on Vimeo.