Fitness for All

Today marks the end of the 13th Crossfit Games, and it was an exciting weekend!
Whatever it is that you are training for, The Games or Josh’s Sunday morning class, here is the formula:

”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, 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.

- Greg Glassman

Janea and Kate with the barbell overhead.

3-time Crossfit Games Champ, Tia Claire-Toomey, with the barbell overhead.

Filthy 50/30/20
With a partner for time:
Partners complete 50 reps, then 30 reps, then 20 reps, as a team, both working at the same time, in order, of the following 10 movements:
Box jumps (20/24”)
Jumping pull ups
KBSs (26/35)
Walking lunges
Knees to elbows
Push press (33/45)
Back extensions
Wall balls
Burpees
Double unders