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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 22, 2013

Tuesday, 01222013

Back is still tremendously sore. Hopefully massage with Allison fixes it later in week.

Noon Session Squats
Back Squat
Warmups 95-135 for reps
185x5 225x5 275x3 315x1 335x1 335xF
Drop 315x1 drop 225x5
*Back was miserable. Felt stretching out and pulling on back. Stopped. Confidence wasn't there at all with weight in back today. Hoping once back feels better and confidence builds up with knee, the weights start to come back.

4:30p

MAP training

AMRAP 10
Row 400m
12 Box Jump (24) stepping down
12 GHD
Score: 3 + 379m

Rest 5

AMRAP 10
8 Power Cleans (135)
90' Farmers carry (100) DB's
30 DU
Score: 5 + 8 + all the FC's

Rest 5

AMRAP 5
10 Lunges
10 t2r
10 Ring Rows (feet on 30")
Score: 4 + 15

Rest 5.

AMRAP 5
1 Bear Crawl (around rig)
12 HAng Power Cleans (95)
15 AbMat
Score: 3 + BC
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