http://media.crossfit.com/cf-video/CrossFit_PittFilthyFifty.wmv
World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,some fruit, little starch and no sugar. Keepintake to levels that will support exercise butnot 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 tohandstand, pirouettes, flips, splits, and holds.Bike, run, swim, row, etc, hard and fast.■ Five or six days per week mix these elementsin as many combinations and patternsas creativity will allow. Routine is the enemy.Keep workouts short and intense.■ Regularly learn and play new sports.
Today's W.O.D.
THE FILTHY FIFTIES
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge, 1 pood
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time
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