Monday, July 26th, 2010 « CrossFit BluePrint

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.

Coach Greg Glassman
Founder of CrossFit

7/26/2010

CrossFit BluePrint Miami WOD

“GI Cleans”

10-8-6-4-2-4-6-8-10

Power Clean
Burpee Pull Ups

RX M 135 W 95

If 45 pounds or more under RX add 3 reps power cleans to every set…Example set of 10 power cleans and 10 burpee pull ups, you do 13 power cleans and 10 [...]