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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

Sat, Comp at Route 1

WOD 1: 3 min of Thrusters (135)
Got 32. Disappointed in this games it and didn't work 40+ is doable.

WOD 2 :21-15-9
We got 5:11 Alternating. Was good

Floater: Max Bench at 185#. Got 19 reps and after the Thrusters so was happy with this.

WOD 3: AMRAP 12
10 Power Snatch
30 DU

Final WOD : AMRAP 7
50 Russian KB (70)
40 box jump up and over (24)
30 c2b
20 t2b
10 HSPU
Score: 1 + 16
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