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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?"

Monday, January 2, 2012

"DT"
in 12 min cap, finished 4 Rounds.
Took 15 something to finish 5 rounds.
Did at 155#, was heavy today. Strength still not back  =(

AM day of DT....2k Row warmup
Box Squats
up to 195x3


prior days.

AMRAP 10, 2010 Games WOD 1
5 rds + 34reps
wod  30 du, 15 power snatches at 75#

New Years WOD. was HELL!
team of 2
50 pullups
100 ohs (bar)
50 pushups
4 sled pushes
50 kb swings
100 dl (95)
50 rings dips
4 sled pushes
50 t2b
75 cleans (95)
50 pushups
4 sled pushes
200 abmat situps
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