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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 21, 2009

D-E-A-D Lifts

WU:
5 Min Bike
Good Mornings 45lb x 10 R x 3-4 Sets
Pullups 5 Reps x 3 Sets

WOD: Deadlift 5x5
Warm-up 135lb x 5 reps x 2 Sets
185x5 - 205x5 - 225x5 - 235x5 - 245x5 PR
*** Granted it's only a PR because I haven't done a Heavy 5RM...but still :-)

***#I was pretty sore today...whether it be from the modified Angie the other night, or Jiu Jitsu last night...My shoulders and upper back were sore/tight. Form felt good on the Deadlifts. Back didn't round. My only concern at this point would be the downward motion. I want to have this re-looked at and critiqued. Will video soon and send to Byers.



Melissa Byers
The Deadlift







My FitDay Totals for Today


Fat=46% Protein=37% Carbs=17%
Total Calories= 3,505
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