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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?"

Tuesday, December 4, 2012

Tuesday, 12042012

11a Session:

5 min - Cal Row
Rest 2:30
4 min - DU
Rest 2
3 min - Box Jumps (42")
Rest 1:30
2 min - DB Snatch (90db)
Rest 1
1 min - HSPU (deficit, 2(45's high) to AbMat.

Score: 97,243,28,14(7each arm), 18


Rest 4.5 hrs

Bench Press (close grip, hand on nursing line)
185x5 225x5 245x2 255x2 275x1 275x1 285x1 255x2 225x5
^ didn't max on anything here. Just some volume.

Row :30 on :30 off x 11 min :
First 5 Intervals - 151-152m : 1:35 pace
Last 6 Intervals - 1:40-1:42 pace

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