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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?"

Wednesday, February 27, 2013

Wed, 02272013

Rest Day

12p
But did a little.

Back Squat - work to heavy single at 20X1
185x5 225x5 275x3 315x2 335x1 345x1 355x1 360xF
^ after yesterday's volume. I'm happy with this.

AD - Recovery
50 Cal - light

5 rds OF "Cindy"
Paced
- strict Pull-ups

8p
JERK Practice

185x2 225x2 255x1 275x1 285-295. Kept missing. Went to 300. Missed 5-6 x. Had it. Close, just not strong enough right now. Soon!
Pic below is where I had 300#. Needed head through more and stronger.



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