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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?"

Tuesday, August 14, 2012

Tuesday, 08142012

AM Session:
1. Weighted Chins 53x3. 71x3. 79x3. 88x3. 106x2

2. High Hang Power Clean OTM 7x2
185-195-205-215-225-235-235
*235 is PR for HPC x2

3. WOD:
400m Run
20 Box Jumps (24)
10 t2b
300m run
30 BJ
15 t2b
200m run
40 BJ
20 t2b
100m run
50 box jump
25 t2b
15:35 RX

PR Updates from prior days / weeks
High Bar Back Squat 340x1 , 325x2. 315x3.
Squat Clean 265#
Jerk 275#

Box Squat 355x2. 365x1

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