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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 22, 2012

Mon, 10222012

Great day today.
Met with Kevin of Vagabond CrossFit for an hour of program discussion. (OPT's way). Very informative.

This past weekend, was Garage Games at Milford. Awesome weekend, super fun and very exhausting.

So wasn't expecting to much from today's number.

Front Squat: 5x2
225x3. 245x2. 255x2. 265x2. 275x1

WOD: "Diane"
21-15-9
Deadlift (225)
HSPU
TIME: 3:59 PR
***ps, our gyms standards are head through on HSPU also. None of that regionals Bs standards.

Rest 10 min (approx)

5 rds, resting 45-1m between rds
5 FS (185)
10 Burpees
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