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.
~Greg Glassman
W.O.D.
6:33RX. Did it in 9:38 in January so happy enough. My pullups still suck though.
5.20 rx
falling off the bar onto your back aint fun !!
6.40 rx – a pr by 7 sec. Still having trouble with the rack position but happy enough with the pr. Rachel 9.30 with 25kg and blue band. Slower today by 6 sec, felt a bit tired doing the pull ups but what harm tomorrow’s another day.
4.20 RX 20sec PR .. itl do!!!