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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

Wed, 10032012

Heading out of PA today, we hit CrossFit 717, just a few minutes from Rachel and Lys's house.

Holy Shit, am I sore. Slept great but body is feeling these last few days.

CrossFit 717
Nice place! Tons of equipment, lots of space and all the toys.
Trainers were very nice and run a tight ship. Community was friendly also.

Programming:
3RM Weighted Push-up
45x5. 90x3 135x3. Went to 180# , 4 plates on back, got 3 but felt a little wormy. Still felt good.

1RM Weighted Pull-up
53x2. 70x1. 75x1. 88x1. 90.5x1. 93x1 PR

WOD: "the Chief"
AMRAP 3 , x 5 with 1 min rest between each 3 minute AMRAP
3 Power Cleans (135)
6 push-ups
9 squats
Between all 5, 3 min amraps - I completed 20 rounds and 2 Power Cleans.

Great workout. Hopefully helps loosen up body a bit, but we will see.

We are hitting the road now, off to Virginia area most likely. Hitting a PM WOD tonight. Will update following...
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