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
~Greg Glassman
WOD:
(LEARN AND PLAY NEW SPORTS)
HOOVERBALL!!!!
WE NEED AT LEAST 6 PEOPLE TO PLAY!!! - PLEASE DON'T SKIP THIS WOD!
Please meet at the sand volleyball courts behind Ranger gym! Do NOT meet at Halsey!
http://library.crossfit.com/free/pdf/06_03_Hoover_Ball.pdf
Rules:
http://www.hooverassociation.org/newsevents/hooverball/hooverball_rules.php
Once we get the hang of regular Hooverball, we will put in a crossfit twist:
Using Volleyball scoring and a 10lb or 14 lb ball, each team will get to choose a new rule for every 5 points that are earned. Games are played to 15 points total and rally scoring is used (every time the other team drops the ball a point is awarded regardless of who served)
Example of rules that could be made:
-Every time a points is scored, the other team has to do a burpee
-Every time a ball doesn't make it over the net, the other team has to do 5 pushups
- I think you get the idea
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