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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?"

Saturday, November 24, 2012

Sat, 11242012

Update blog

"Grace"
Yuck! Elbow issue. Died.
Unsure what time was. PR on "Grace" is 1:58. Going to go after this again next week.

Post Grace .....

185 C & J x 12 reps (singles)
Power Clean / Push Jerk

Back Squat @20X1
225x5. 255x5. 275x5. 315x7(pr for 5 and above)
325x3 PR
335x2 PR
345x1
355x1 PR (high bar)
365x1 PR (High bar. Tied low bar pr)

Rest a bit - 10-15 min

AMRAP 10
2 HSPU (pbars to 1 AbMat)
4 muscle Ups (alt rings / bar each rd)
8 Deadlifts (225)
Score : 5+9

Cool down :
Chin ups (strict) 5x5
Then 10 min of Stretching


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