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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 18, 2012

Friday

Split Jerk
185x2. 205x2. 225x2. 245x1. 265x(F)x2
275x (F)

Clean Complex
Squat Clean / Front Squat x 2 / Jerk

Wod - team of 2
150 wall balls
100 pullups
50 deads 245#
25 muscle ups

Pm session:
Back Squat - heavy singles. Worked up to 330#. Did two singles there.
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