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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?"

Monday, January 7, 2013

Monday, 01072013

Pretty Sore today

MAP Power Session

A. 3 Sets of, 10 Muscle Ups Unbroken, Row 400m - resting 10 min between
B. Accumulate 2 Min of Free Standing Handstand Holds
C. 3 x (x) T2B
D. Scap Work / Mobility

Results:
A. All Unbroken. Third set got tough. More dip, than the muscle Up portion. Row sucked, LoL. Forearms started to fill up like crazy come second round leg alone third. Row slowed down quite a bit come 2nd / 3rd round.
B. these sucked. Went right into it. Forearms were so pumped and shoulders. I got some pretty decently long holds. 20-30 seconds. Did all dead still , no walking.
C. These were hard to just even hold on but got my 3 max sets.
D. Arm Bar Stretch (KB). Ext rotation on back with KB. Scap Retractions with KN. band work, stretching chest and shoulders.
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