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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 18, 2012

Tuesday, 12182012

Box Squats (speed)
X3 reps
185 for few sets
Then 225# x 7 sets

WOD: 7,5,3
Thruster (165)
Muscle Ups
Time: 4:12

*all unbroken Thrusters. MU broke up second and third! WoW. After this past week though, not surprised. All unbroken is key and will mid to low 3's.

Rest 15 min

For Time:
10 Goblet Squats (106)
400m Row
10 BJ (30)
15 Goblet Squats (88)
300m Row
10 BJ
20 Goblet (70)
200m Row
10 BJ

Time: 9:47
*had to break up second and third set goblet. Legs were junk. Still new to work on this threshold.

Rest til evening

6:30p
Deadlift 5x4 no touch n go. But didn't lose slow down like suppose to.
315x4. 365x4 385x4 405x4
^ ran out of time

WOD:
AMRAP 8
5 Power Cleans (185)
10 KB Swings (70)
15 Double Unders
20 Lunges (10 each leg)
Score: 3+5

Rest 4

AMRAP 8
7 t2B
9 Box Jump (24) *rebound all
12 Wall Ball (30) *unbroken
Score : 4+20

Rest 4

AMRAP 4
10 Burpee Touches (high bar)
10 AbMats
Score :: 4+5


WOW. Between this morning and tonight. HOLY Legs. Got nothing left. Hoping to recover for tomorrow night but right now, I'm dead!
Great day!!!
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