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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?"

Tuesday, February 5, 2013

Monday, 2042013

Back Squat
Warm up
225x6. 265x6. 305x6

Clean and Jerk
165-185-215-225-245-255-265-277(f)x2. Failed on clean. Small jumps good for volume, but not the end singles.

WOD: AMRAP 15
5 Burpees
10 Thrusters (115)
15 Box Jumps (24)
Score: 6+8

Holy quads!
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