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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?"

Friday, December 21, 2012

Friday, 12212012

12 Noon Session:
7,5,3 - Thruster (165), Muscle Ups
Time : 3:29
Unbroken all except last set of 3 Mu. Went 2/1 Was a pussy. Thrusters harder today than Thurs. but MU easier. Prob cause skinny rings verse fat. We will see.

Lunch time!

7p
"Jackie"
Time : 7:55
^ not a PR. Shoulders were smoked from week and earlier today.

Rest 10 min

3 rds,
15 Front Squats (135)
15 T2B
^ resting between rounds. Make sure unbroken. And dead after today.
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