Oct 3, 2011 - Day 3 World Class Fitness in 100 Words

My body is finally feeling the detox. After yesterday's headache, I'm feeling a little better. My lower back is still bothering me. Hopefully, with a day's rest from training, it will getting better. I'll be doing Helen workout on Wednesday. It's a lot of lower back stress so I hope to get better.

WOD 10-3-11

For Time: 15:18

• 400m Run
• 21 Overhead Squats 115/75#
• 21 Box Jumps
• 400m Run
• 15 Overhead Squats 115/75#
• 15 Box Jumps
• 400m Run
• 9 Overhead Squats 115/75#
• 9 Box Jumps

“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, Clean&Jerk, 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 a 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. – by Coach Greg Glassman