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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 11, 2012

Tuesday, 12112012

10a @ The Fort
Complex - Power Clean / Squat Clean
185-205-225-235-245-255
^hit all. No misses

Strict Press 5x4 / SS w/ KB (70#) Bent Over Rows (single arm 10 rep each)
145x4 155x4 155x4 155x4 160x4
* hit 4 on all. Was happy with this

Rest 5 min

WOD: 5 Rds - resting 1 min between rounds
3 Muscle Ups
10 Burpees
8 Pistols (4 each leg)
7 HSPU
Score (each rd) : 1:20. 1:40. 1:52. 1:59. 2:10

Rest 15 min

Back Squat
185x5 225x5 275x3 305x1 315x1 326x1 335x1 345x1.
^stopped there today. After the stuff earlier, this was heavy. Pistols taxed me.

***PM - Worked Bar MU / Box Jumps (rebounding and high)
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