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World-Class Fitness in 100 Words:

An excerpt from CrossFit Journal

■ 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.
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Bench Press

By Maverick, on July 14th, 2010

Bench Press – max 1 rep


then…

5 rounds for time

10 Lunges w/ wt on back (with the bar) (5 per foot – these are not walking lunges – knee must touch ground)

20 push ups

The morning crew doing weighted lunges


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3 comments to Bench Press

  • BadaBing BadaBing
    July 14, 2010 at 21:11

    It felt like it was 800 degrees in the gym today. I had strems of sweat running down my arms. This is how hot hell will be, Athletes!

  • BadaBing BadaBing
    July 14, 2010 at 21:12

    I mean streams of sweat, not strems.

  • No Show - Buttons No Show - Buttons
    July 15, 2010 at 09:06

    So there was a wreck on 35w on my way home from work and I couldn’t make it to the WOD. So as to not skip a workout – I headed over to Bally’s for a workout.

    You guys should have seen the look on the guys’ faces over in the freeweight section when I was doing my CF style workout. You would have thought I had 3 eyes, a green head and 8 legs. The fat guys looked at me like I was an idiot, the insecure bodybuilder guys looked like they wanted to laugh and the guys who were in good shape were taking notes.

    I just did a hybrid fun workout consisting of hang cleans, push presses, thrusters, kipping pull ups, burpees and knees to elbows. It was hilarious watching people. But when I was in and out in 30 minutes and the meatheads were still taking water breaks and staring at their biceps in the mirror, it felt good!

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