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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?"

Wednesday, January 16, 2013

Wed, 01162013

Shoulder feeling better. Warming up good. Stretching etc

Clean & Jerk
Warmup with 95-165
Then Singles climbing
185-205-215-225-235-245-255-265-276(f)-276 PR (1 lb)

^barely stood up. But happy with weight being haven't squatted with knee so. Jerk wasn't bad.

Rest few min

4 rds
200m row
10 Pistols
10 T2B

Rest 3 min

15 muscle Ups
- nothing til failure.
Did 10 then 5. Felt tough after above stuff. Grip.

Mobility tonight
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