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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?"

Wednesday, November 21, 2012

Wed, 11212012

10a Session:

"Awful Waffle"
40 Cal Row
35 DU
30 KB (53)
25 HR Push-ups
20 Deadlifts (225)
15 Hang Power Cleans (135)
10 Shoulder to OH (135)
Time : 7:59

^not pleased with this time at all. We all grip for me. Even going into it. Hands and grip felt week after the volume previously this week. Aggravate. I had a lot more in me than this. Might attempt to loosen up and do this again this afternoon. Annoyed!
Tonight, Weightlifting Wed - 1RM Clean & Front Squats


PM Session 8p


Clean and jerk
225-245-255-270 (failed on jerk). Tried twice. Missing jerk. Normally not a hard jerk, need to work that on side. Will ASAP.

Moved onto single cleans
280 make. PR
285 - failed. Cam crashing on me. Best the bar

Front Squat (doubles)
225-255-275-285 (pr)
Attempt at a single PR
305. Got it! PR. Fuck yeah!!!
Attempt at 310 failed but pumped with the 305!!!

What a for the gym. Holy shit. So many PR's at WLW tonight. Amazing night!
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