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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 8, 2012

Monday, 10082012

Very sore today, still from last weeks training...but going after it. From Jon North and Don McCauley this past week; "Squat more"

WOD:
1 Mile Run
50 Pullups
200 Double Unders
Time: 11:27
Ran the 1 mile (our 1 mile, which is longer) in 7:05. Back was on fire, but felt fine. Was good pace to go through the other stuff quickly.

Strict Pullups
5 Sets of 5-7 Strict Pullups

Pendlay Rows   x 5 Reps
135-155-175-185-195

about an hour later. . .
 Box Squats
(just below parallel. 4 plates and 1 piece of Wood)
225x5   245x5   275x3  295x3  325x1  335x1   345xF  345x1

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