Pages

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?"



Wednesday, December 28, 2011

7:30a:  
5k Row : Time was just over 21 minutes. Great warmup!
Back Squats: (Frequency Squatting) Worked up just to 175# for few reps. Jumped off front squats today because lower back and DIANE later in the day.

3:45p:  "Diane"
5:06
Great time, after the last few days of training. HSPU felt great. DL felt heavy. Legs still getting back to life.

Tuesday, December 27, 2011

1p:
Main Site WOD
10 Muscle Ups
100 Push Press 75#
1000m Row
Time: 9:49


5p:
4 Rds
12 Chins ups
15 KB Swing  53#
20 Air Squats
Time: 6:10

645p:
Weighted Pullups
sets of 2
got 70# for 3 sets of 2.
Then 88# for set of 1

Monday, Dec 26th

AM:
40-45min Jog
*Trails in Auburn

PM;
Front Squat
Work up to Heavy Single.
205#
*Missed first try, got 2nd attempt.

*Leg still broke, follow up Jan 9th. WOW, are legs weak!

Sunday, December 25, 2011

12 Days of Christmas



My Xmas wod. Warmup = 2k Row. Wod: 12 Days of Xmas. 1. Back Squat. 2. TGU. 3. wall Walks. 4. HSPU. 5. muscle Ups (unbroken) 6. Pbar Pushups. 7. BUrpees. 8.OH Walking Lunge (45#). 9. KB swing. 10. Toes2Bar 11. double Unders. 12. Star Jumps. ***Goodbye Shoulders
Team 10k Row
(Jordan and I)
Time : 38:33.2

Rest 15 -20 Minutes

25-12-11
Front Squats 115#
Ring Pushups
T2Rings
This Past week I did. . .

"Jackie" again
Time: (GET IT)

Power Clean HSPU workout

Normal WODS with class

"On the Rox"

Tuesday, December 20, 2011

Chipper WOD

20 T2B
30 KB Swings 70#
40 Pushups
50 Slam Balls 20#
60 Air Squats

9:43

Monday, Dec 19th

For Time
12,10,8,6,4,2 HPC (115)
2,4,6,8,10,12 HSPU
7:42

Sunday, December 18, 2011

Sunday, Dec 18th

"Jackie"
10:08
- 1k was 3:50

* Died on Thrusters

Saturday, December 17, 2011

Fridayy, Dec 16th

"Helen"
Sub'd 400m run with 400m Row

Was rough

Friday, December 16, 2011

Thursday, Dec 15th

WOD
40 Hang Power Cleans (95#)
10 Ring Dips
30
20
20
30
750m Row

Time: 12:51

Thursday, December 15, 2011

Tuesday, Dec 13th

"Karen"

8:56

10 min rest

365 Burpees
Time:37:57

Monday, December 12, 2011

Update:
I did Angie week or so ago at 15:32.
Since then, I've Rowed, Pullups, Muscle Ups etc

I got Max Handstand Pushups at 24


Today:
"Angie"
14:28 PR