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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?"

Sunday, November 4, 2012

Sunday, 10042012

Day after "CF Total Yesterday" (which I PR'd all my lifts). So today, wasn't feeling very strong lol
Back super sore. Legs. All of the above.
But, time is valuable and going to take advantage of the time I have.


Front Squat
135x10. 155x5. 185x3 225x1 245x1 255x1. 265x1 275x1 285x1 290xF. 290xF. :-(

Drop sets
225x4 235x4 245x4 *think near died

Drop again
135x12. 155x12

AMRAP 10
5 strict pull-ups
10 WallBalls
15 t2 Rings
Score = 6+5 (maybe 7, we lost track)




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