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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 15, 2012

Monday, 10152012

Saturday Update:
Clean & Jerk for In House Comp
225-245-255-260-265.
Hit all. All felt good today. Had a lot more in me hit ran out of time. Happy with the 265 today since haven't been squatting much with quad.

Today:
Snatch (worked split snatch). As shoulder still feels terrible :-(
In case see it this weekend.

135-155-165-175. Hit these for few reps each. Felt ok, but shoulders shot.

Front Squat:
185x5. 225x3. 255x3. 265x1. 275x1. 295x1(f).
Dropped to 265x2.
225x5.

WOD:
300m Run
3x (1 squat clean + 2 front squats) (185)
150m Run
10x (Burpee Pull-up + 1 pull-up)
150m Run

Time: 5:16

Rest 5 min

Front Squats:
5x5 with 185# (no olys)
^ huge break through. Realize Lats engaged tighter make front squat so easy. Was forgetting this little que so focused on elbows. Huge que for me.
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