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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?"

Sunday, December 9, 2012

Sunday, 12092012

Rested all Day

11:30p Gym Session

Row :30 on / :30 off x 20 min
First 15 min maintain 1:50-1:52 pace
16-19 1:45 pace. 20th all out sprint versus Dylan. Maintained 1:24 ish. 175m in last :30

Warming Shoulders up:
HSPU 3x10 Kipping. speed was key.

Back Squat: @20X1 - unsure scheme going into this. Playing it out as go along see how legs feel.
WU 95/135
185x5 225x5 275x5 315x5 then immediately drop to 225x (x). I got 18. Could have got more legs wise but back was taking a beating. So stopped.

Rest 45 seconds

Wall Sits 5 x 1:00 Holds (knees over heals, parallel or slightly below)
Resting :30-:45 between

Glad to get going again. Def sore from Saturdays comp, but looking forward to this week. Jan 6th, right around the corner. And the 19th is on my mind!
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