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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 27, 2012

Tuesday, 11272012

12 noon:

Front Squats @20X1
Warmups 95-135
185x5 205x5
Start Pyramid
225x5 255x5 275x3 285x1 295x1

OHS Work for Sat - feeling out Shoulder
95# x 5 sets of 8-11 reps.
^shoulder feeling it instantly. Saturday could be rough.

Rest 4 hrs

5p:

MAP

AMRAP 10
8 Power Cleans (155)
12 Box Jumps (30)
16 AbMat Sit-ups
Score = 5 + 18
*did singles on power cleans to save grip for Saturday.

Rest 5 Min

AMRAP 10
200m Row
15 Burpee Jumps to touch Rig
Score: 5 + 100

Legs were fried on WOD 1. Quads on fire and hip flexors. Most likely from all the squatting as of late. Overall a good day. Wind felt good on second AMRAP, was happy with that score. Burpees never being a strength of mine, but feeling better.
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