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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, January 11, 2013

Friday , 01112013

Shoulder = Destroyed. Please please heal!!!

Warmed up with Row, Pull-ups etc
Shoulder so sensitive.

Deadlift
135x10 for few sets
185x10
225x5 275x5
315x5 365x5
^ all no belt and TnG

Then went to 385# for TnG Doubles and FS HSPU (practice). Didn't race but did like 5-7 rds of the workout for the 19th.

Front Squat
135x5. 185x5. 225x3. 245x3 275x1 285x1 295xF
Dropped to 245x5
**position felt good. And for not squatting in a while I was ok with squats. Going to front squat a lot weekend and next week. Get squat back going and work position.

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