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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

Sunday, 09232012

Back at it today. Finally back under a barbell. Quad still feels like shit, tons of pressure. But, stuck light today, get things moving.

AM Session
1. Front Squat:
135# x 12 Sets of 5-7 Reps
*some pauses at bottom, small bounces, feeling knee / quad out.

2. 15 Minutes
:30 On / :30 on Rower. Trying to keep total Meters each :30 above 150m

3. Split Jerk (behind neck) - Doubles
155x2. 185x2. 205x2. 215x2. 225x2. 235x2. 255x1. 255xF
* still not very comfortable jerking from behind the neck. But know once comfortable with shoulder again I will be much stronger behind neck. Positioning feels nice.

New Shirt coming to CFF
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