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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?"

Tuesday, November 6, 2012

Tuesday 11062012

AM Session: 9a @ CFNH

Hang Squat Cleans
155x3 185x3 205x3 215x3

Box squat to 4 (45's) (below parallel)
185x3. 205x3. 225x3 245x3 275x2. 295x2. 305x2. 315x2

Chipper
20 pull-ups
30 thrusters (95)
40 GHD sit-ups
50 air squats
Time: 5:37
^ Lynn beat me haha. Son of a bitch!


Session 2: 4:30p

Hang squat clean
155x3 185x3. 205x3 225x3 235x3
240x1(f). 245x1(f)
*got one on each. Failed on 2nd

HBBS
185x8. 225x8. 255x8 275x8


Session 3 : 8pm
Team WOD
Team of 3

AMRAP 2 (each station)
Power clean (185)
Box jumps (24)
Goblet Squats (70)
*rest one minute between stations.

Rest 4 min

AMRAP 5
Burpees
^ 1 person working.
^^1 in handstand hold with other holding feet. Can only do Burpees while someone is up in handstand.

Rest 3

AMRAP 5
Max calories Rowed
^swap out between 3

Team was Dylan, Pete and myself. Fun times. I am absolutely pooped after today. Can't wait to get home an eat 3 meals.

#AttitudeNation
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