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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 8, 2013

Tuesday 01082013

1p:

OHS
95x10. 135x3. 155x3. 185x3. 205x1. 220x1. 225x1 235xF (got caught up at bottom. Stood up but depth wasn't there. Close). 235xF.

5-7 min of Pistol Practice :
Playing with few ways to avoid knee from going out on the 19th. Grabbing the foot helps a bit

Rest til 4:30

4:30
EMOM x 22
Odd: 2 Squat Cleans
Even: 20' HS Walk
^ first 5 @ 185#, 6-10 at 205#, 11-16 at 215#, 17-21 at 225#.
^^ only missed last min on Cleans. Had nothing left
^^^ all HS Walks in a row , didn't come down once.

Rest 1 min

:20 On / :20 Off - x 5 Intervals @97-100%
*** pulled down to 1:15 on 1st one and this destroyed me. Next 4 was holding on for dear life.
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