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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 14, 2012

Thurs, 12132012

Came down with nasty cold yesterday. Slept last night for a while after the meteor shower. Felt better today but still not great. Knee is still swollen also. Hoping this goes away ASAP.

Some strength today.... Then easy metcon.

Behind Neck Push Press
135x5. 185x5. 205x5. 225x1. 235x1. 240x1. 245xF
^shoulders were dead today. First time going PP behind neck. So believe these are PR's. PR From Front is 245x1.

Rest 5 min

AMRAP 12
10 SlamBall (30)
15 GHD Sit-ups
1 Rope Climb
Score = 7 rds
^rope climbs were killing shoulder. And after while tough to tuck legs to adjust to climb.

Rough day....
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