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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?"

Friday, February 8, 2013

Friday, 02082013

Clean Complex :
Hang Power Clean / Power Clean - TnG
185 - 215 - 225 - 245 - 255
^ went to heavy set, not a Max. Had more left on me but stopped there. (with the chief coming up next)

WoD: "The Chief"
5 - 3 min AMRAPS
Resting 1 min between
3 Power Cleans (135)
6 Push-ups
9 Squats

Score: 24 rds + 1

**Holy quads. Legs were on fire. Happy with score as was higher than last time. But, paced too much in beginning. Should be high 20's for rds I believe. Next time.
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