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World Class Fitness (and health)

Greg Glassman, founder of CrossFit

In the world of "fitness" training and instruction, there's a lot of misinformation to deal with. Most products are born out of attempts to take your money rather than enhance your health and traditional gyms bank on no-shows who pay versus supporting a vibrant community.

How to train, how much to train, and how to eat are confusing topics to anyone who just wants to improve their fitness and health ... and it gets even worse if you are looking to perform at a high level.

The founder of CrossFit, Greg Glassman, has an elegantly simple definition - or should I say direction - for developing world class fitness. He distills the confusion down to the key important elements and I don't think many people could argue with his recommendations. I think re-visiting this quote every now and again can help to solidify the main objectives in our nutrition and training, and keep us focused on doing the important things right!

"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, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, 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."

Greg Glassman, CrossFit CEO and Founder



WARM UP: Rowling 3 x 164m

SKILL: Back Squat 5 x 5 alternated E90s with KB or DB strict Press 5 x 8-10

Build as you go on both exercises, keep perfect posture on your presses!

WOD: Leg Extension

Short and sweet!

Rx: 25-20-15-10-5 reps of medicine ball clean (14/20) with 50-40-30-20-10 of double unders

FG2: scale double unders to 5 du + remainder singles in each round

FG1: scale weight of ball, start reps at 20 cleans, double the skips as singles

CASH-OUT: Accumulate 3 minutes in plank position and 50 single leg glute bridges (25/side)

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