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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 28, 2012

Wed, 11282012

Early Session:
2p

Back Squat: @20x1 (no belt no wraps) (light session, warming for tonight)
Warmups as usual : bar/95/135
185x5 (x2) 225x5 255x5 275x1 305x1
^ superset with DB Thrusters , sets of 10-13 with 35# DB's. - getting comfy for the weekend

Light Row + Mobility

Rest 5 hrs

8p
Cleans
Work light weight for a while. Good warmup.
Then singles
185-205-225-245-255-265-275(failed twice)
Wasn't happening tonight. Had no legs.

Rest 15 min

Power Snatch (95)
Bar Lateral Burpees
OHS (95)
^ played with these for Saturday

***legs are starting to feel the squatting. Off tomorrow with massage. Friday, some heavy weight on body and a nice row WOD break a sweat. Be ready for Saturday
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