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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?"

Sunday, September 23, 2012

Current #'s Update

Some Current Figures
*Somethings haven't been attempted in a while, but will track from here on out and update.

Back Squat 
1RM   340#
3RM   320#
5RM   295#

20 Rep Max Back Squat 
225#
*need to redo @ 245-255#

Box Squat
1RM 365#
2RM 355#

Front Squat
1RM   300#
2RM   285#

Strict Press 
1RM   175#
3RM   165#

Push Press
1RM 235#

Bench Press
1RM  295#

Deadlift
1RM   465#
2RM   435# (no touch  n go)

Sumo Deadlift
2RM  425# (no touch n go)

Thruster 
1RM 235#

Snatch 
1RM   185#

Clean 
1RM  265# 

Clean & Jerk 
1RM 260#

Jerk 
1RM 285#

Muscle Ups
18

HSPU
26

Max Pullups
46

2 Min Double Under Test
219

Shankle Complex 
235#
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