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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, September 24, 2012

Monday, 09242012

Today's Training

Box Squat:
(4x45's, 1 piece of wood)
Picture below.

185x5 225x5. 275x3. 315x3. 335x2 355x1

Safety Bar Good Mornings: 5x5
70x5. 120x5 160x5. 210x5.
* wow, these are tough. Holy Crap.

WOD: 3 rounds
15 T2B
25 Wall Balls (20)
400m Run
Time : 10:12
* unbroken all sets except last wall ball. Was a baby. Missed catch and slowed down.

***knee/quad felt ok today. See how they feel tomorrow after everything

4x15 - rear band squeezes (red band)

Most Box Squatted prior was 355x2 and 365x1 - but this was a higher height. I below right at parallel, versus tiny below.

Good day of training. Excited to get back into it an start putting some weight on the bar.
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