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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?"

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.
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