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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 22, 2013

Friday, 02222013

11a @ CFNH with Dan

Front Squat - work up to heavy Single
Back Squat - few doubles

FS- 225x3 255x2 275x1 295x1 305x1
Back Squat - 275x3 320x2

AMRAP 5
Ladder - Power Cleans
135x15
185x15
235x15 etc. climb as high as you can.

Score - got 5 reps into 235#

4:30pm
Re-did the WOD
AMRAP 5 Ladder
This time I got 6 reps into 235#
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