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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 18, 2013

Monday, 02182013

11a

AMRAP 5
Snatch ladder
95x15
135x15
165x15 etc

Only got through the 135# then 1 165# Wasn't warmed up well. Was tough.
Did 165# for 3 singles following

Back Squat 2-2-2-2-2 across @20X1
Got 325# across
*. Wasn't bad. Could have gone higher.

6:30p

Deficit clean Pulls 3x7
225-255-275

:20 On :10 Off x 21 rds - burpee touches.
*unsure score but felt good today! Pumped about this.
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