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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 29, 2013

Tuesday 01292013

Am Session with Dan @ CFNE&

Hang Squat Clean
155-185-205-215-225-235-245-255f
^ failed like 4-5x on 255. Not my day. After yesterday, didn't have much left

WOD: for time
25 Walking Lunges
25 Pull-ups
25 Dips
25 T2B
25 Sumo dead High Pull (65)
25 Slam ball (40)
25 GHD Sit-ups
25 Thrusters (65)
Time : 9:06. Lost to Dan by 10 seconds. Beat him to thrusters. He went unbroken. I did two sets. Bastard!

4:30p
Back Squat Cluster 2.2.2 x 3 @20X1
275 - 305 - 315

2 rds of Helen (With C2B PU)
^dodging ice outside whole time was not fun. Let alone running when it's freezing out b
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