Friday, July 30th, 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

7/31/2010

As promised, our WOD today will be the final WOD in the Swamp Monster event from this past weekend…I expect everybody to be here and come hungry ready to EAT!!!

“The Monster”
5 Bar muscle ups (Rx men only)
10 Headstand Push Ups
15 Barbell Thrusters 95/65
20 Kettlebell Snatches 1.5/1 pood
25 Barbell Push Press 95/65
30 [...]