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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 25, 2012

Wed, 10242012

Holy Christ, is it a rest day yet?
The Fort Monsters came by tonight for Weightlifting Wed. So of course, had to at least play with a barbell for a bit.

Describing "sore" is at an all time new level this week. But very much looking forward to some basketball tomorrow and no lifting!

Wed

Cleans
165-185x2 - 205-225-245-252-260 - 270 x 5 fAils. Caught bottom. Couldn't get up today. Had no legs. What a shame.

Front squat
225x5 235x5 245x4 255x3 265x2 275xF.
Drop
225x5. 235x5

Rower. Cool down - 1000m

With that. I need a dam rest day!

Friday = 2 regionals wods from this year. #2 & 3. We got a crew coming down. First ones at 11a. Second WOD at 1p. We will hit some strength lifts prior to WOD 1. Going to be fun day!
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