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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 25, 2013

Monday, 02252013

4:30p

OHS
165-185-205-215-225-235(f)
^ jerk was easy. Couldn't maintain anything overhead. Shoulder was throbbing. Depressing :-(

7:30p
Back Squat - Singles
185x5 225x3 275x3 315x3 325x2 335x1 355x1 360x1 370x(F)
^ would have been a PR at 370

5k Row - Sustainability
^ maintained 1:50's. Recovery Row
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