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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?"

Wednesday, October 3, 2012

PM to the 3rd

We hit Patriot CrossFit this evening.
Great set up. Very professional and well instructed.

I physically don't think I could be anymore sore at this point. Lower back just won't recover, haha

Fun WOD but back felt it

S : Push Press 3RM
155x5. 185x3. 205x3. 215x3
* stopped there. Out of time. Feel like I had some more in me though.

WOD: 5 Rds,
5 Front Squats (185)
10 Burpee Bar Hops

Time: 7:43

* front squats killed me. Back was on fire. And the lack of squatting past month with knee/quad issue didn't help today. But, great workout. Going to give this one a go again sometime

Another great day. Some awesome nice today. Staying in DC tonight, make our way South tomorrow.
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