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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?"

Wednesday, December 5, 2012

Wed 12052012

1am: late night session on Tuesday.

Back Squat :
185x5 225x5 275x5. 305x2 315x1. 325x1 335x1. 345x1

Overhead Squat Work:
Pushing the shoulder. See what can handle. See if upcoming comps are realistic

Work with 95/135
165-185-205-215
Missed 225 twice.
Pain is left shoulder. And in the front. Sharp. Elbows and wrist seemed to take a beaten tonight.


7:30p

Very sore today. Wow

High Hang Clean
135x5. 165x5 185x2
205x1. 215x1. 225x1. 235x1. 245x1. 255x(f) stopped at one fail.

Front Squat:
185x5 225x3 255x1 275x1 295x1 310x(f) 310x(f)

Rest 15 min

WOD : 4 rds
1 min row (cal)
:15 off
:45 KB Swings (70)
:15 off

Then rest 1 min
AMRAP 1 of T2B

Rest 1 min
AMRAP 2
Burpee plate Jumps


Score: 91,58, 25, 31
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