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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?"

Monday, November 19, 2012

Monday, 11192012

First day back after 3 full days off.
Had an awesome weekend with Kell in NYC & CT.

Got a 1.5 hr Thai Yoga Massage at noon.
Fast forward, not a great thing to do hours before a workout. Legs had nothing!

4p

Complex
2 Power Cleans, 2 Front Squats & 2 Jerks
- cant take hands off bar. From Garage Games at Southie

215-225-235(f). Tried 235 again. Got 1 jerk, missed second. Better day, def had the 235.

Back Squat 4x4 @20X1
255-275-295-305
^ stopping there. Legs weren't there today at all.

Rest 20 minutes

Cash Out:
2k Row (light)
Then,
4 rds
25 DU's
25 AbMat Sit-ups

Rest 3-3.5 hrs

8:30p
Back Squats (2nd session. - Volume
185x5 215x5 225x5 (5's warming up)
275x5 285x5 295x5 (5's not til X)
310x3 310x3
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