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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?"

Sunday, January 27, 2013

Sunday, 01272013

Back Squat @20X1
185x5 225x3 275x1 305x1 315x1 325x1 335x1 345x(f)
Drop to 275x5
Drop to 225 x 10
^drops were about 30-45 seconds between drops

Rest few min

4 rds of,
400m Row
20 Box Jumps (24) - step down
20 OH Walking Lunges (45)

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