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 Chest to Bar Pull Ups
35 Box Jumps 24/20″
40 Kettlebell Swings 1.5/1 pood
45 Double Unders
500 Meter Run

18 minute time limit
If you are still inside at the call of time, your WOD 4 is over. Your completed reps will be noted.
If you are still on the run at the call of time, you will be allowed to finish with a DNC. You will be credited with all reps.

The Monster is here!!!

“Building World Class Athletes, CrossFit BluePrint Miami Strength & Conditioning Facility”

4 comments to 7/31/2010

Luis

July 31st, 2010 at 10:03

Damn…… Muscle ups…..
coachj

July 31st, 2010 at 13:21

Iliu 2704
Caro 1938
Ashley 2238
Anthony ?
Alex ?
Luis 2003
Gaby 2417
Diego 1948
Freddy ?
Eddy 2315
Nicky 2152
Herbie 3600
Nick

July 31st, 2010 at 18:47

25:31 Rx
That WOD was no joke
Freddy

August 2nd, 2010 at 14:35

26:05…That WOD was a total Killer!!