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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?"

Thursday, October 4, 2012

Thursday, 10042012

We visited CrossFit Rosslyn today for their noon class. It's a smaller box located within Verve Fitness, but great place. Coaches are super cool. Well run class and well structured.

Programming:
1. 3RM Strict Press
135x3. 145x3. 155x3. 165x3. 170x1
* had nothing left. We are feeling destroyed our 4th day in this far.

2. Back Squat 5RM
225x5. 245x5. 275x5. 285x5.
^ happy with the 285#. Still below PR but leg strength coming back and knee/quad feeling good.

We are heading towards SC. Will hit a gym tonight, then finish drive into SC tonight.
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