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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, founder of CrossFit "What is Fitness?"

Tuesday, July 28, 2009

Triple Press...Or Double Press with 1 Jerk :-)

WU: Some jumping around, few pullups, and some light over head press.

WOD: Shoulder Press + Push Press + Push Jerk

SP
95x4 113x3 125x2*Failed for 3 115x3
PP
95x5 95x5 105x4 *Failed for 5 100x5 100x5
PJ (Short rest Period on these. Approx 1-2 Min)
95x7 95x7 95x5 95x5 ***Last 2 sets of 5. I used a WIDE Snatch Grip.
***Back started to feel bit unstable, started to Arch. Knocked down to 5 Reps to finish up these.

SWIM
10-15 Minutes in the Pool. Most time spent with arms holding float, and using legs back and forth, while jogging in shallow ends, leg swim through deep. Real tough on core and legs. Great FINISHER!

Note: Check on Form on Push Press , and Push Jerk. Back started to arch a bit towards end of PP, and with PJ. Work on these...
I was pretty week on my presses today. Haven't had a REST day in a bit, and shoulders were pretty tight and still sore from DB Snatches the other day, and all the rings work I have been doing lately.
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