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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?"

Tuesday, October 16, 2012

Tuesday, 10162012

F U Shoulder!!!
:-(

Strength: 3RM OHS
Went 95-115-135-165-185
Got 185x2 x2. Couldn't get third each time.
Shoulder is worse than been in a while. Shows each OH. As bar isn't even. Gotta fight through it for Saturday then some time off.

WOD: Team of 2 - Jordan and I
AMRAP 15
50 Thrusters (95)
50 Box Jumps (30')
50 KB Swings (70)
75 Cal Row
100 AbMat Sit-ups

Score - 1 complete round + through to box jumps again and we got 24 of th.
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