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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?"

Friday, October 26, 2012

Friday, 10262012

Hitting two Regional WODs today. Got a good group of people coming to play.

11:30a. First WOD.
#2 from this years Regionals
2k Row
50 Pistols
30 HPC (225)
Time Cap : 17 min
Score: Completed 17 HPC

^ was pretty happy with this. Still feeling like shit with cold. Pistols felt better than ever. Coming along. Believe I got to the HPC at like 12:30 or so. HPC felt super heavy today. Could be from this weeks training or just feeling like crap, idk.

2nd workout
1:30p.
100# DB Snatch x 10 (alt)
50m Sprint
90 DB S x 10
50 m
80 DB Snatch x 10
50m
70 DB Snatch x 10
Time: 7:20

Rest 15 minutes

Back Squat: High Bar. Just getting some volume in.
185x5
225x5
255x5
275x5
295x3
305x2
315x1

* after wods above weights felt heavy today.

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