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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?"

Thursday, February 21, 2013

Thursday, 022102013

Strict Press
95-125-135-155-175-185(PR)-187(f)

WOD: Ladder
10,9,8......1 of Push Jerk (185)
2,4,6......20 T2B

Time : 13:55
Happy with this

DB Snatch 5x2 with 100# DB
TnG Reps. 2 each arm then switch

2 hr rest
Spot Kids at gymnastics for 2 hrs
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