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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, January 1, 2013

Mon, 12312012

1p

Snatch 2 rep touch n go

135-155-165-175-180x1

Squat 4x8 (keeping it light on knee)
155-185-205-225

AMRAP 4
6 HSPU
4 Front Squats (185)
Score: 4+6

Rest

MIDNIGHT

PICTURE BELOW
With Kellie
Score 19:19

Rest 10 min

Team
21-15-9
KB Thrusters (35/18)
Burpees
^one goes. Then other. And so on.
Time: 6:15.

Rest 5 min

Did it again with Linds. Used 26# Kb's
Time was somewhere in 7's

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