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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?"

Monday, December 17, 2012

Monday,12172012

2:30p at 2A

Back Squat
185x5. 225x5 255x3 275x3 305x2 315x1 325x1 335x1 345x1. Instant Drop Set 225x20 (holy legs)

EMOM x 10 min - 2 Squat Cleans
225#
Missed one minute, missed second attempt. Got back on track after.

WOD : 7 rds
7 HSPU
7 Pull-ups
7 Pistols
Time: 7 something. Getting exact time after. Forgot

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