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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, August 20, 2012

Sunday , 08202012

Clean
135 and climbing by 10. X doubles
At 225 x 1. 245x1. 255(missed catch). Went to 270 which would be PR. Missed it twice. Plenty high enough. Got it next time.

Moved onto Doubles, Hang- sliding below knee 185#

rowing Intervels 250m on / :30 off
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