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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 29, 2012

Monday, 10292012

Monday at the gym. Hurricane Sandy can't stop us at CFF.

Clean - 2RM for day
185-205-215-225-235-245x1-245x1 - 245x1. Kept failing on second one. Legs had nothing today :-(

Drop Sets. Drop, grip and go
185x5. 185x5. 205x3

Power Elizabeth
21-15-9
Power Cleans (135)
Ring Dips
Time- 4:16

Unbroken Wall balls
35-25-15. Using 20#

Mobility today and keeping water iu of gym. Will be here overnight so maybe some more workouts as night goes on. :-)

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