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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 21, 2013

Monday, 01212013

Holy Sore. Back is a world of its own. But going to try and get something done

Muscle Snatch
65-85-95-135-145-155-165(f)

Back Squat
135x10 185x5 225x5 275x3 295x3 315x1 325x1
Stopped there. Felt good gettin some weight on back.

WOD: :30 On :15 Off x 14 rds
Burpees
Unsure score. Felt ok. Shoulders were fatiguing factor.

Then, some strict Pull-ups
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