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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

Monday, 10012012

Day 1 of our road trip

12 noon, Session at CFNE

S: Back Squat
*first day back to squatting since quad. Felt good, but didn't push anything crazy.
205x5. 225x5. 245x5. 275x5
* my 5 rep PR was 295. I feel like I can high bar more than this. But wa happy with the 275 today. First time squatting heavy in almost a month.

WOD: "Gwen"
Failed miserably. Went for #160 on this. Got 13 reps out of first 15. Dropped. Sucked! I want this one again soon! I'm coming for you "Gwen".

15-12-9 Unbroken Clean & Jerks
Went for 160#. Got 13 out of 15.
Lowered weight after, but was dead. Maybe 150-155 was number for today. Lesson learned. Grip was shot!!!!!

Now, we are off to CF Virtuosity in Brooklyn. Our workout is either 7:30p or 8:30p. Will blog WOD after!

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