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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?"

Saturday, August 22, 2009

Friday 08 -22 - 09 Workout

WU: 5 Min Bike
"3 Rounds" - Good Mornings
Pullups
DB Shrugs

WOD: Deadlift 5 x 3 Reps
wu: 135 x 5R x 2S, 185 x 5

225 x 3 255 x 3 265 x 3 275 x 3 285 x 3(PR)

METCON - "3 Rounds"
Hang Power Clean 135lb x 5 R
7 Dead Hang Pullups
10 Dips
Time: 6:01

Core:
Weighted Machine - 5S x 10R - Pryamid'n weight UP

Note: Metcon Workout - Grips died on the Hang Cleans...had to re-rack at end, gain grip, for last few reps. Deadlifts felt good...Again, its just the decline which i feel i need to address witch the heavier weights. Also, i tried to switch grip, one palm in, one palm out...Grip felt good with this, but it did through me a little off.
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