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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, March 4, 2013

Monday, 03042013

4:30p

A. Power Snatch complex - High Hang / Floor
115-125-135-145-155
^ easy. Just stopped. Shoulder can't handle much more. Throbbing. :-(
B. Front Squat - Singles
185-225-255-275-305-315(PR)-320xfail


6:30p
C. For time
1k Row
50 Box Jumps
40 KB Squat Clean Thruster (53 each hand)
Time: 15:23

* back was on fire. Was also terribly winded. Rough one today. Mostly step down box jumps do to Achilles.
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