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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?"

Monday, February 11, 2013

Monday, 02112013

Noon:

Snatch - Single
*went with all power , hell more of muscle snatches. Shoulder is dog shit at this point. Unsure which route to go. Can't slow down now, not at least til after opens. More fish oil, more warming up prior.

Power Snatch - Singles
95-125-135-145-155-165-170

Front Squat - work to heavy Single
135x5 185x3 225x3 245x1 255x1 265x1 275x1 285x1 295x1 305x(f).
^ again failing at 305. Granted , took my time getting up their with plenty of volume on singles.

Push Press Cluster 5.5.5 x 3
155-160-165.
* these were tough. Last set of 5 is rough on grip and even breathing; maintaining stable midline.
Video of Cluster  HERE

4:30p
50-40-30-20-10 AD Calories
30-25-20-15-10 Box Jump (24)
Time : 15:08
*holy legs. Wanted to quit on first 50 AD lol. Slow time. But happy for me being leg threshold is so bad. One day, going to improve this.
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