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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 28, 2012

Friday, 12282012

Feeling like shit today. Came down with cold yesterday. Feeling better today but weak and achy.

Stayed light but went through motions today.

Clean and Jerk
165-175-205-225-235-245

EMOM x 20 min
Odd: 10 Burpees
Even: 4-5 muscle Ups

Rest 5 min

Strict HSPU - volume training.
5x7 45's to AbMat - so small deficit

8p - 9p
Dodgeball @ SkyZone
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