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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 26, 2012

Monday , 11262012

WoW - after yesterday, barely moving today.

AM Squat Session. 11a
Back Squat @20X1
Warmups - 95/135 for quite a few
185x5 225x5. 275x5. 315x3. 325x1. 335x1. 345x1. Stopped there today. Class coming in.

WOD this afternoon + squats tonight.

3:30p
"SHORT FAST AMD DEADLY"
5 rds
10 thrusters (95)
10 T2B
Time : 4:49

*** 4 rds unbroken thruster. Had to break up last. Even toes 2 bar. Was dying which surprised me. Broke up 4&5. Just think was bit of a pussy. Happy with this considering the amount of squats been doing. Legs felt ok. Def tired but ok.

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