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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, October 1, 2012

2nd Session on this Monday

Our 2nd session of the day was at CrossFit Virtuosity. What an amazing gym!

Show up, place is packed. It's off set in Brooklyn and is basically its own compound. Phenomenal gym and great coaches.

Workout of the Day
For time:
30 Pull-ups
20 Handstand Push-ups
10 Deadlifts, 275/185lbs
20 Handstand Push-ups
30 Pull-ups

My time was 5:39 RX

Felt good. Got all unbroken up until second set of HSPU. Had to wait here and there Cause wall was cluttered. Second set of pull-ups also was tough. After this am, I had no grip tonight forearm and shoulders are shot, but a great day today!!!!
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