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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 18, 2012

Wed, 10172012

Headed to the Fort tonight for Weightlifting Wed. Didn't think was going to do much with the shoulder, but that lasted all of 15 minutes.

Split Jerks (front)
135x3. 155x3. 185x2. 205x2. 225x2. 245x1. 255x1. 265x1. 275xF. 275x1

Felt pretty good. First 275, left out front. Second was piece of cake. Stopped here to not overdue shoulders for weekend. But felt like ha a lot more in me today. Also not fan of heal in shoe on the split jerks. Hopefully that changes.

Cleans:
Wanes up nicely climbing slowly.
Then hit ,
205-225-225-245-257-265
Went 270 and missed. Said screw it, put 275 on bar, felt good but missed. Best the bar to the bottom so crashed on me a bit.

Played with some levers following weightlifting, felt good.
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