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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

Sunday, 10072012

Today was a day of Squatting. . and more squatting  =)

Pause Squats (Back)
5 Second Pause at Bottom, NO bouncing out.
205-215-225-235-245-255-265

Back Squat (Singles)
275-285-295-305-310-315
*Stopped there, was losing position

Front Squats (Pause)
5 Seconds, CAN bounce out
185-195-205-215-225(f)-225

Front Squat (Singles)
245-255-265-275-280(f)-280(f)

GHD Back Ext w/ 25#
3 X 10-12reps
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